{"id":2667,"date":"2024-09-20T20:03:17","date_gmt":"2024-09-20T20:03:17","guid":{"rendered":"https:\/\/phoenixedzoterem.hu\/?p=2667"},"modified":"2025-05-22T22:02:58","modified_gmt":"2025-05-22T22:02:58","slug":"core-gyakorlatok","status":"publish","type":"post","link":"https:\/\/phoenixedzoterem.hu\/en\/core-gyakorlatok\/","title":{"rendered":"Core gyakorlatok"},"content":{"rendered":"<div data-elementor-type=\"wp-post\" data-elementor-id=\"2667\" class=\"elementor elementor-2667\" data-elementor-post-type=\"post\">\n\t\t\t\t<div class=\"elementor-element elementor-element-3d2ca567 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=\"3d2ca567\" 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-605b1adf animated-slow elementor-invisible elementor-widget elementor-widget-heading\" data-id=\"605b1adf\" 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\">Phoenix Blog<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7f45e9bd animated-slow elementor-invisible elementor-widget elementor-widget-heading\" data-id=\"7f45e9bd\" 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\">\u201eMinden az alapokkal kez\u0151dik.\u201d<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7172bdc3 elementor-widget elementor-widget-spacer\" data-id=\"7172bdc3\" 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-18395fa7 animated-slow elementor-invisible elementor-widget elementor-widget-heading\" data-id=\"18395fa7\" 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\">Hogyan \u00e9p\u00edts beton kem\u00e9ny core izmokat.<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-57d1cf8a 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=\"57d1cf8a\" 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-62305bde elementor-widget elementor-widget-image-box\" data-id=\"62305bde\" 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-3efe0459 elementor-widget elementor-widget-image-box\" data-id=\"3efe0459\" 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-d851e25 elementor-widget elementor-widget-image-box\" data-id=\"d851e25\" 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\">5 perc<\/p><\/div><\/div>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-727be7ce elementor-widget elementor-widget-image-box\" data-id=\"727be7ce\" 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\">2023.12.01.<\/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-1bd629ad 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=\"1bd629ad\" 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-3e8e01b8 elementor-widget-mobile__width-inherit elementor-widget elementor-widget-heading\" data-id=\"3e8e01b8\" 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\">Ami biztos, k\u00e9ptelens\u00e9g neh\u00e9z s\u00falyokat emelni egy puh\u00e1ra f\u0151tt t\u00e9szta \u00e1llag\u00fa t\u00f6rzssel. Ebben a posztban bemutatjuk Neked, hogy er\u0151s\u00edtheted meg core izamidat. Viszont VIGY\u00c1ZZ, mert a core izomzat er\u0151s\u00edt\u00e9s\u00e9nek lehet egy mell\u00e9khat\u00e1sa: nagyszer\u0171 hasizmok*.\n\n<\/h2>\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-55a9f992 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=\"55a9f992\" 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-59ba0eab elementor-widget elementor-widget-spacer\" data-id=\"59ba0eab\" 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-436c6a54 elementor-widget elementor-widget-heading\" data-id=\"436c6a54\" 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\">Core-gyakorlatok, amelyeket felt\u00e9tlen\u00fcl v\u00e9gezz <\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-36d064ae elementor-widget elementor-widget-spacer\" data-id=\"36d064ae\" 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-5b2b45f7 elementor-widget elementor-widget-text-editor\" data-id=\"5b2b45f7\" 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>Mi val\u00f3j\u00e1ban az \u00fagynevezett core<span class=\"gmail_default\">\u00a0izomzat<\/span>\u00a0feladata<span class=\"gmail_default\">?<\/span><\/strong><\/p><p>A core\u00a0<span class=\"gmail_default\">izmok\u00a0<\/span>legfontosabb feladata a gerinc stabiliz\u00e1l\u00e1sa<span class=\"gmail_default\">,<\/span>\u00a0\u00e9s a t\u00f6rzs merevs\u00e9g\u00e9nek fenntart\u00e1sa, mik\u00f6zben a karok \u00e9s a l\u00e1bak mozg\u00e1sban vannak. Az edzeni v\u00e1gy\u00f3k sz\u00e1m\u00e1ra pedig minden a gerinc integrit\u00e1s\u00e1r\u00f3l sz\u00f3l. M\u00edg az \u00f6sszetett gyakorlatok bizonyos m\u00e9rt\u00e9kig a core izmokat is megdolgoztatj\u00e1k,\u00a0<span class=\"gmail_default\">m\u00e9gis\u00a0<\/span>a legt\u00f6bb s\u00falyt emel\u0151nek t\u00f6bb izol\u00e1lt core er\u0151s\u00edt\u0151 gyakorlat<span class=\"gmail_default\">ot<\/span>\u00a0kellene v\u00e9geznie. Mi\u00e9rt? El\u0151sz\u00f6r is, a t\u00f6rzsed minden er\u0151dnek az alapja<span class=\"gmail_default\">,<\/span>\u00a0\u00e9s a gravit\u00e1ci\u00f3s k\u00f6zpontod. A core aktiviz\u00e1l\u00e1sa nagyon sok gyakorlatn\u00e1l elengedhetetlen.<br \/><span class=\"im\">CORE aktiviz\u00e1l\u00e1s (b\u00e1rmely gyakorlatr\u00f3l is legyen sz\u00f3):<\/span><\/p><p><strong><em>\u2013 Egyenes h\u00e1t<\/em><\/strong><\/p><p><strong><em>\u2013 K\u00f6ld\u00f6k gerinc ir\u00e1ny\u00e1ba val\u00f3 h\u00faz\u00e1sa -&gt; m\u00e9ly hasizmok megfesz\u00fcl\u00e9se<\/em><\/strong><\/p><p><strong><em>\u2013 Farizom megfesz\u00edt\u00e9se<\/em><\/strong><\/p><p>Ezekre fontos odafigyelni minden gyakorlat v\u00e9grehajt\u00e1sa k\u00f6zben<\/p><p>Ez azt jelenti, hogy minden emel\u00e9sre \u00fagy gondolhatsz, mint egy teljes testet \u00e9rint\u0151 gyakorlatra. Az er\u0151sebb t\u00f6rzs n\u00f6veli a fesz\u00fclts\u00e9get (j\u00f3 \u00e9rtelemeben) a testben. Teh\u00e1t ak\u00e1r a padon fekvenyom\u00e1s k\u00f6zben a l\u00e1badat a f\u00f6ldbe nyomod, ak\u00e1r nyomod felfel\u00e9 a r<span class=\"gmail_default\">u<\/span>dat egy guggol\u00e1s sor\u00e1n, egy er\u0151sebb t\u00f6rzs lehet\u0151v\u00e9 teszi, hogy hat\u00e9konyabban tudd \u00e1tadni az er\u0151t a fels\u0151 \u00e9s az als\u00f3 test k\u00f6z\u00f6tt. Azt m\u00e1r tudod, hogy az er\u0151s t\u00f6rzs jav\u00edtja a testtart\u00e1sodat, de gondolj a gerincedre is. Ak\u00e1r porckorongs\u00e9rvr\u0151l, ak\u00e1r kisebb &#8222;nyilal<span class=\"gmail_default\">l<\/span>\u00e1sokr\u00f3l&#8221; van sz\u00f3, a h\u00e1tad sokkal jobban is \u00e9rezhetn\u00e9 mag\u00e1t. Ezt Te is tudod. \u00c9s term\u00e9szetesen a core izmok edz\u00e9se cs\u00f6kkenti a s\u00e9r\u00fcl\u00e9sek kock\u00e1zat\u00e1t is. \u00d6sszess\u00e9g\u00e9ben elmondhat\u00f3, hogy minden \u00e9letkorban<span class=\"gmail_default\">\u00a0&#8211;<\/span>\u00a0\u00e9lethelyzetben<span class=\"gmail_default\">,<\/span>\u00a0sportmozg\u00e1st\u00f3l f\u00fcggetlen\u00fcl sz\u00fcks\u00e9g\u00fcnk van a megfelel\u0151 stabilit\u00e1sra, er\u0151re, amelyet egy er\u0151s CORE izomzat ny\u00fajtani tud.<\/p><p>A core izmok edz\u00e9se egy picit m\u00e1s, mint a t\u00f6bbi izom\u00e9. Itt statikus (izometri\u00e1s), vagy egyenletes, lass\u00fa excentrikus (f\u00e9kez\u0151) gyakorlatok sz\u00fcks\u00e9gesek. Mit is jelent ez? K\u00e9s\u0151bb erre is kit\u00e9rek. Ha \u00edgy n\u00e9zz\u00fck, a klasszikus haspr\u00e9s, a harangoz\u00e1s csig\u00e1n &#8211; b\u00e1r nagyszer\u0171 gyakorlatok &#8211; itt ebben az esetben nem lesznek megfelel\u0151ek.<br \/>Bemutatok most neked a core-training sor\u00e1n alkalmazott er\u0151s\u00edt\u0151 gyakorlatokb\u00f3l 3 t\u00edpus\u00fa alapgyakorlatot: anti-extenzi\u00f3, anti-rot\u00e1ci\u00f3, \u00e9s anti-lateral flexi\u00f3.<\/p>\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-77e20035 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=\"77e20035\" 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-1d58b815 elementor-widget__width-auto elementor-widget elementor-widget-heading\" data-id=\"1d58b815\" 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\">\nBemutatok most neked a core-training sor\u00e1n alkalmazott er\u0151s\u00edt\u0151 gyakorlatokb\u00f3l 3 t\u00edpus\u00fa alapgyakorlatot: anti-extenzi\u00f3, anti-rot\u00e1ci\u00f3, \u00e9s anti-lateral flexi\u00f3.\n<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-33514642 elementor-widget elementor-widget-spacer\" data-id=\"33514642\" 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-589bd23 elementor-widget elementor-widget-text-editor\" data-id=\"589bd23\" 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>1. tip\u00fas: Anti-extenzi\u00f3<\/strong><\/p><p><span class=\"gmail_default\">Ennek a<\/span>\u00a0c\u00e9lja, hogy\u00a0k<span class=\"gmail_default\">\u00e9pes legy\u00e9l ellen\u00e1llni<\/span>\u00a0a medence el\u0151rebillen\u00e9s\u00e9nek<span class=\"gmail_default\">,<\/span>\u00a0\u00e9s \u00edgy megakad\u00e1lyoz<span class=\"gmail_default\">hasd<\/span>\u00a0az \u00e1gy\u00e9ki gerinc szakaszon fell\u00e9p\u0151 fokozott fesz\u00edt\u00e9st.\u00a0<span class=\"gmail_default\">A gyakorlat m<\/span>inimaliz\u00e1lja a h\u00e1t als\u00f3 r\u00e9sz\u00e9nek t\u00falzott &#8222;\u00edv\u00e9t&#8221;, \u00e9s seg\u00edt megtartani az er\u0151s &#8222;neutr\u00e1lis&#8221; poz\u00edci\u00f3t. Err\u0151l sz\u00f3lnak a anti extenzi\u00f3s \u00a0gyakorlatok.<span class=\"gmail_default\">\u00a0H\u00e1rom kiv\u00e1l\u00f3 p\u00e9ld\u00e1ja ezeknek a dead bug, a plank \u00e9s a hasker\u00e9k.<\/span> Szinte minden s\u00falyt emel\u0151nek v\u00e9geznie kellene e k\u00e9t gyakorla<span class=\"gmail_default\">t<\/span>\u00a0valamelyik v\u00e1ltozat\u00e1t. Ezek k\u00f6nny\u00edthet\u0151k a kezd\u0151k sz\u00e1m\u00e1ra, \u00e9s rengeteg progresszi\u00f3t k\u00edn\u00e1lnak a halad\u00f3 edz\u0151k sz\u00e1m\u00e1ra is .<\/p><p><strong>Dead bug<\/strong><\/p><p>A gyakorlat v\u00e9grehajt\u00e1sa sor\u00e1n a dereka<span class=\"gmail_default\">dat tartsd<\/span>\u00a0v\u00e9gig szorosan a talajon, mik\u00f6zben a k\u00f6ld\u00f6k\u00f6<span class=\"gmail_default\">de<\/span>t\u00a0<span class=\"gmail_default\">h\u00fazd\u00a0<\/span>a gerinc<span class=\"gmail_default\">ed<\/span>\u00a0ir\u00e1ny\u00e1ba\u00a0<span class=\"gmail_default\">befel\u00e9<\/span>. A v\u00e9gtagok a t\u00f6rzzsel 90 fokos sz\u00f6get z\u00e1rjanak be. A gyakorlat alapja a statikus tart\u00e1s. Nehez\u00edt\u00e9sk\u00e9ppen \u00e9rint<span class=\"gmail_default\">sd<\/span>\u00a0a kar<span class=\"gmail_default\">jaidat<\/span>\u00a0vagy a l\u00e1ba<span class=\"gmail_default\">ida<\/span>t a talajhoz \u00fagy, hogy a k\u00f6ny\u00f6k- \u00e9s t\u00e9rd\u00edz\u00fclet<span class=\"gmail_default\">ed<\/span>ben ne legyen elmozdul\u00e1s, csak a v\u00e1ll- \u00e9s cs\u00edp\u0151\u00edz\u00fcletben.\u00a0V<span class=\"gmail_default\">\u00e9gezhetsz<\/span>\u00a0egyszerre ellent\u00e9tes kar-l\u00e1b mozdulatokat is,\u00a0e<span class=\"gmail_default\">kkor viszont<\/span>\u00a0figyel<span class=\"gmail_default\">j arra<\/span>, hogy a dereka<span class=\"gmail_default\">d<\/span>\u00a0folyamatosan a talajra szor\u00edts<span class=\"gmail_default\">d<\/span>! Csin\u00e1lhatod\u00a0<span class=\"gmail_default\">ak\u00e1r\u00a0<\/span>fitness labd\u00e1val is.<\/p>\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-ac4de46 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=\"ac4de46\" 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-83df92d elementor-widget__width-initial elementor-widget elementor-widget-video\" data-id=\"83df92d\" 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\/09\/0912-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-18703ce elementor-widget elementor-widget-spacer\" data-id=\"18703ce\" 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-431f7c3 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=\"431f7c3\" 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-9340a51 elementor-widget elementor-widget-text-editor\" data-id=\"9340a51\" 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>Halad\u00f3 verzi\u00f3? Csin\u00e1lhatod fitness labd\u00e1val is.<\/p><p><strong><em>Ism\u00e9tl\u00e9sek \u00e9s sorozatok:<\/em><\/strong> Haszn\u00e1lhatod ezeket a vari\u00e1ci\u00f3kat a bemeleg\u00edt\u00e9s r\u00e9szek\u00e9nt, vagy v\u00e9gezz izol\u00e1lt core munk\u00e1t az emel\u00e9s ut\u00e1n. V\u00e9gezz 2-4 sorozatot oldalank\u00e9nt 4-10 ism\u00e9tl\u00e9sb\u0151l. Lassan engedd le. Ne kapkodj!<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-0ed8543 elementor-widget elementor-widget-spacer\" data-id=\"0ed8543\" 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-4f80b4b elementor-widget__width-initial elementor-widget elementor-widget-video\" data-id=\"4f80b4b\" 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\/09\/0902-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\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-bb63202 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=\"bb63202\" 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-604d6311 elementor-widget elementor-widget-text-editor\" data-id=\"604d6311\" 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>Plank<\/strong><\/p><p>A plank az egyik legismertebb gyakorlat, amely az eg\u00e9sz hasfalat megdolgoztatja. Helyes v\u00e9grehajt\u00e1sa mag\u00e1ban foglalja a medence billent\u00e9s\u00e9t, a farizmok megfesz\u00edt\u00e9s\u00e9t \u00e9s a k\u00f6ld\u00f6k gerinc ir\u00e1ny\u00e1ba h\u00faz\u00e1s\u00e1t. A gyakorlat sor\u00e1n a h\u00e1tat nem szabad homor\u00edtani, \u00e9s a cs\u00edp\u0151t sem szabad megemelni. A t\u00e9rdeket ne ny\u00fajts<span class=\"gmail_default\">d<\/span>\u00a0ki teljesen. Min\u00e9l stabilabb a t\u00e1masz<span class=\"gmail_default\">od<\/span>, ann\u00e1l hat\u00e9konyabb a gyakorlat. Ezt a gyakorlatot sz\u00e1mos m\u00f3don nehez\u00edthet<span class=\"gmail_default\">ed<\/span>, p\u00e9ld\u00e1ul instabil al\u00e1t\u00e1maszt\u00e1ssal (pl.: fitball, vagy bosu) vagy hint\u00e1ztat\u00e1ssal, ellent\u00e9tes kar-l\u00e1b emel\u00e9ssel. Fontos, hogy a gyakorlat sor\u00e1n v\u00e9gig helyes legyen a\u00a0t<span class=\"gmail_default\">art\u00e1sod<\/span>.<\/p><p>Haszn\u00e1ld a norm\u00e1l vagy a s\u00falyozott plankot a bemeleg\u00edt\u00e9s r\u00e9szek\u00e9nt vagy az edz\u00e9s v\u00e9g\u00e9n. Rengetegf\u00e9lek\u00e9ppen szervezheted a plank sorozatokat. Ha pedig egy kis \u00e9get\u0151 \u00e9rz\u00e9sre v\u00e1gysz a k\u00f6z\u00e9pt\u00e1j\u00e9kon, pr\u00f3b\u00e1lj ki egy Tabata-st\u00edlus\u00fa sorozatot (20 ms plank 10 pihen\u0151vel \/ 8 k\u00f6r).<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2ffe0f3b elementor-widget elementor-widget-spacer\" data-id=\"2ffe0f3b\" 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-3351186 elementor-widget elementor-widget-image\" data-id=\"3351186\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"768\" height=\"302\" src=\"https:\/\/phoenixedzoterem.hu\/wp-content\/uploads\/2024\/09\/PLANK2024v1-768x302.png\" class=\"attachment-medium_large size-medium_large wp-image-2678\" alt=\"\" srcset=\"https:\/\/phoenixedzoterem.hu\/wp-content\/uploads\/2024\/09\/PLANK2024v1-768x302.png 768w, https:\/\/phoenixedzoterem.hu\/wp-content\/uploads\/2024\/09\/PLANK2024v1-300x118.png 300w, https:\/\/phoenixedzoterem.hu\/wp-content\/uploads\/2024\/09\/PLANK2024v1-1024x402.png 1024w, https:\/\/phoenixedzoterem.hu\/wp-content\/uploads\/2024\/09\/PLANK2024v1-1536x604.png 1536w, https:\/\/phoenixedzoterem.hu\/wp-content\/uploads\/2024\/09\/PLANK2024v1-18x7.png 18w, https:\/\/phoenixedzoterem.hu\/wp-content\/uploads\/2024\/09\/PLANK2024v1.png 1728w\" sizes=\"(max-width: 768px) 100vw, 768px\" \/>\t\t\t\t\t\t\t\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-70fb435 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=\"70fb435\" 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-471ac867 elementor-widget elementor-widget-spacer\" data-id=\"471ac867\" 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-236020a1 elementor-widget elementor-widget-text-editor\" data-id=\"236020a1\" 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>Kezd\u0151knek \u00e1ltal\u00e1ban el\u00e9g a tests\u00faly, de a s\u00fallyal nehez\u00edtett plankhez is csin\u00e1lhatod ezt k\u00f6r edz\u00e9sben: 20 m\u00e1sodperces plank tart\u00e1s 10 m\u00e1sodperces pihen\u0151 Ism\u00e9teld 8 k\u00f6r\u00f6n \u00e1t. (4 perc) Halad\u00f3knak (s\u00faly v\u00e1laszthat\u00f3): 40 m\u00e1sodperces plank tart\u00e1s 20 m\u00e1sodperces pihen\u0151 id\u0151vel. Ism\u00e9teld 4 k\u00f6r\u00f6n \u00e1t .(4 perc) N\u00f6velheted a kih\u00edv\u00e1st, vagy t\u00f6bb k\u00f6rrel, vagy a s\u00faly n\u00f6vel\u00e9s\u00e9vel.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-418b5411 elementor-widget elementor-widget-spacer\" data-id=\"418b5411\" 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-1ef3cf8 elementor-widget elementor-widget-image\" data-id=\"1ef3cf8\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"768\" height=\"379\" src=\"https:\/\/phoenixedzoterem.hu\/wp-content\/uploads\/2024\/09\/Weighted-Plank-2024-v1-768x379.png\" class=\"attachment-medium_large size-medium_large wp-image-2679\" alt=\"\" srcset=\"https:\/\/phoenixedzoterem.hu\/wp-content\/uploads\/2024\/09\/Weighted-Plank-2024-v1-768x379.png 768w, https:\/\/phoenixedzoterem.hu\/wp-content\/uploads\/2024\/09\/Weighted-Plank-2024-v1-300x148.png 300w, https:\/\/phoenixedzoterem.hu\/wp-content\/uploads\/2024\/09\/Weighted-Plank-2024-v1-1024x505.png 1024w, https:\/\/phoenixedzoterem.hu\/wp-content\/uploads\/2024\/09\/Weighted-Plank-2024-v1-1536x758.png 1536w, https:\/\/phoenixedzoterem.hu\/wp-content\/uploads\/2024\/09\/Weighted-Plank-2024-v1-18x9.png 18w, https:\/\/phoenixedzoterem.hu\/wp-content\/uploads\/2024\/09\/Weighted-Plank-2024-v1.png 1629w\" sizes=\"(max-width: 768px) 100vw, 768px\" \/>\t\t\t\t\t\t\t\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-661bfa6b 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=\"661bfa6b\" 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-941214a elementor-widget elementor-widget-text-editor\" data-id=\"941214a\" 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>Has ker\u00e9k vari\u00e1ci\u00f3<\/strong><\/p><p>Ez a legnagyobb kih\u00edv\u00e1st jelent\u0151 gyakorlat a h\u00e1rom f\u0151 anti-extnezi\u00f3s gyakorlat k\u00f6z\u00fcl, tekintettel a korl\u00e1tozott stabilit\u00e1sra a teljes mozg\u00e1startom\u00e1nyban. Amikor a talajjal \u00e9rintkezel, akkor extra stabilit\u00e1sod van, mert a talaj nem mozog. Amikor a t\u00f6megk\u00f6z\u00e9ppontodat egy g\u00f6rd\u00fcl\u0151 ker\u00e9k felett egyens\u00falyozod, a t\u00f6rzsednek extra munk\u00e1t kell v\u00e9geznie. Ez \u00e1ltal\u00e1ban nem k\u00f6nny\u0171.<\/p><p>Indul\u00e1s el\u0151tt helyezkedj el t\u00e9rdel\u0151 t\u00e1maszban, \u00e9s markolj r\u00e1 a ker\u00e9k foganty\u00faira. Hajolj el\u0151re, k\u00f6zel\u00edtve a testedet a talajhoz, \u00fcgyelve arra, hogy a hasizmok megfesz\u00edt\u00e9s\u00e9vel a h\u00e1tad lumb\u00e1lis szakasza ne homor\u00edtson. A nyakad maradjon a h\u00e1ti gerinc term\u00e9szetes meghosszabb\u00edt\u00e1sa, \u00e9s a fejed ne essen le. Tartsd feszesen a v\u00e1llaidat, de ne h\u00fazd fel \u0151ket a nyakadba. A homor\u00edt\u00e1s elker\u00fcl\u00e9se \u00e9rdek\u00e9ben a teljes kigurul\u00e1s nem javasolt. A gyakorlat m\u00e1sodik szakasz\u00e1ban hasizmaid erej\u00e9vel h\u00fazd vissza magad kiindul\u00f3 helyzetbe, majd kontroll\u00e1ltan engedd vissza a tested. Ism\u00e9teld annyiszor, ah\u00e1nyszor szab\u00e1lyosan tudod.<\/p><p><strong><em>Ism\u00e9tl\u00e9sek \u00e9s sorozatok:<\/em><\/strong><br \/>Els\u0151re 3-4 sorozat eg\u00e9szen biztos, hogy el\u00e9g lesz, \u00e9s itt figyelmeztet\u00fcnk el\u0151re: m\u00e9g ha rendszeresen edzett\u00e9l is hasra, olyan izoml\u00e1zra sz\u00e1m\u00edthatsz m\u00e1snap, amit megemlegetsz.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2f3f56f elementor-widget__width-initial elementor-widget elementor-widget-video\" data-id=\"2f3f56f\" 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\/09\/0903-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-1d386880 elementor-widget elementor-widget-text-editor\" data-id=\"1d386880\" 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>\u00a0<\/p><p>\u00a0Amennyiben neh\u00e9znek tal\u00e1lod, pr\u00f3b\u00e1ld ki a k\u00f6nny\u00edtett verzi\u00f3t. Itt a mozg\u00e1startom\u00e1ny valamennyivel r\u00f6videbb.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6ec22cb elementor-widget__width-initial elementor-widget elementor-widget-video\" data-id=\"6ec22cb\" 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\/09\/Ab-wheel-easy-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\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-a486c9f 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=\"a486c9f\" 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-4cda31d elementor-widget elementor-widget-heading\" data-id=\"4cda31d\" 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\">2. Anti-r\u00f3t\u00e1ci\u00f3s gyakorlatok<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-93eddcf elementor-widget elementor-widget-spacer\" data-id=\"93eddcf\" 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-4c0e092 elementor-widget elementor-widget-text-editor\" data-id=\"4c0e092\" 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>2. tip\u00fas: Anti-rot\u00e1ci\u00f3<\/strong><\/p><p><br \/>Az egyik kedvenc anti-rot\u00e1ci\u00f3s gyakorlatom a Pallof nyom\u00e1s, tekintettel arra, hogy egyszer\u0171 a kivitel\u00e9se, <span class=\"gmail_default\">k\u00f6nnyed\u00e9n\u00a0<\/span>vari\u00e1l<span class=\"gmail_default\">hatod<\/span>, \u00e9s hihetlen j\u00f3 hat\u00e1ssal van a gerinc als\u00f3, lumb\u00e1lis szakasz\u00e1ra.\u00a0 Term\u00e9szetesen itt is figyelj!<\/p><p>\u2013 Egyenes h\u00e1t,\u00a0<\/p><p>\u2013 K\u00f6ld\u00f6k gerinc ir\u00e1ny\u00e1ba val\u00f3 h\u00faz\u00e1sa<\/p><p>\u2013 Farizom megfesz\u00edtve<\/p><p>\u00cdme n\u00e9h\u00e1ny vari\u00e1ci\u00f3 a kezd\u0151t\u0151l a halad\u00f3ig haladva.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a36b084 elementor-widget__width-initial elementor-widget elementor-widget-video\" data-id=\"a36b084\" 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\/09\/0912-1-updraft-pre-smush-original.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-e3240d4 elementor-widget__width-initial elementor-widget elementor-widget-video\" data-id=\"e3240d4\" 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\/09\/kneeling-pallof.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-8b32e43 elementor-widget__width-initial elementor-widget elementor-widget-video\" data-id=\"8b32e43\" 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\/09\/kneeling-Pallof-masolata-updraft-pre-smush-original-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-749e18f elementor-widget elementor-widget-text-editor\" data-id=\"749e18f\" 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><em>Tippek<\/em><\/strong><br \/>Fogd meg el\u0151sz\u00f6r a k\u00fcls\u0151 kezeddel, \u00e9s a bels\u0151 kezeddel a tetej\u00e9n. Ez seg\u00edt cs\u00f6kkenteni a t\u00fal nagy nyom\u00e1st a bels\u0151 karr\u00f3l.\u00a0 A gyakorlat l\u00e9nyege, hogy a k\u00e1bel vagy a szalag ne h\u00fazza befel\u00e9 \u00e9s ne forgassa el a t\u00f6rzs\u00e9t. L\u00e9legezzen ki, mik\u00f6zben kiny\u00fajtja a karjait. Visszat\u00e9r\u00e9skor l\u00e9legezzen be.<\/p><p><br \/><strong><em>Ism\u00e9tl\u00e9sek \u00e9s sorozatok<\/em><\/strong> <br \/>V\u00e9gezzen 3-4 sorozatot 8-12 ism\u00e9tl\u00e9sb\u0151l mink\u00e9t ir\u00e1nyba. K\u00e9t sorozat k\u00f6z\u00f6tt tarts 45-60 m\u00e1sodperc pihen\u0151t.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-86ee6cb elementor-widget elementor-widget-spacer\" data-id=\"86ee6cb\" 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-98d6556 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=\"98d6556\" 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-004688b elementor-widget elementor-widget-heading\" data-id=\"004688b\" 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\">3. Anti-flexi\u00f3s gyakorlatok Ezek a gyakorlatok a t\u00f6rzset arra edzik, hogy ellen\u00e1lljon az oldalra hajl\u00edt\u00e1s k\u00e9sztet\u00e9s\u00e9nek. \u00cdme n\u00e9h\u00e1ny gyakorlat, amit kipr\u00f3b\u00e1lhatsz.<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-de6d588 elementor-widget elementor-widget-spacer\" data-id=\"de6d588\" 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-0c0a83a elementor-widget elementor-widget-text-editor\" data-id=\"0c0a83a\" 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>Cipeked\u00e9s ( farmer&#8217;s walk)<\/strong><\/p><p>Ezek a gyakorlatok nemcsak a core izomzatot fejlesztik, hanem remek markolat-er\u0151s\u00edt\u0151 gyakorlatok is.<\/p><p><strong><em>Tippek<\/em><\/strong><br \/>Tartsd a s\u00falyt k\u00f6zvetlen\u00fcl a foganty\u00fa k\u00f6zep\u00e9n. Szor\u00edtsd \u00f6ssze a foganty\u00fat er\u0151sen. B\u00fcszke mellkas (maradj magasan). Ism\u00e9tl\u00e9sek \u00e9s sorozatok<br \/>Lehet\u0151leg ne v\u00e9gezd a cipeked\u00e9st, ha el\u0151z\u0151 nap valamilyen dead lift vari\u00e1ci\u00f3t csin\u00e1lt\u00e1l. V\u00e9gezz 2-3 sorozatot, 30-60 m\u00e1sodpercig s\u00e9t\u00e1lj oldalank\u00e9nt. Pihenj 1-2 percet a k\u00e9t sorozat k\u00f6z\u00f6tt<\/p><p><strong>K\u00e9zis\u00falyz\u00f3 statikus tart\u00e1sa egyoldalon<\/strong><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-10232f5 elementor-widget elementor-widget-image\" data-id=\"10232f5\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/phoenixedzoterem.hu\/wp-content\/uploads\/2024\/09\/Nevtelen-terv.jpg\" title=\"\" alt=\"\" loading=\"lazy\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-18ba3f4 elementor-widget elementor-widget-text-editor\" data-id=\"18ba3f4\" 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>\u00a0<\/p><p><strong>Cipeked\u00e9s egyoldalon<\/strong><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f4d2d1b elementor-widget__width-initial elementor-widget elementor-widget-video\" data-id=\"f4d2d1b\" 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\/09\/one-armed-farmers-walk.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-11368775 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=\"11368775\" 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-2e5cccea elementor-share-buttons--view-icon elementor-share-buttons--skin-gradient elementor-share-buttons--shape-square elementor-grid-0 elementor-share-buttons--color-official elementor-widget elementor-widget-share-buttons\" data-id=\"2e5cccea\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"share-buttons.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-grid\" role=\"list\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-grid-item\" role=\"listitem\">\n\t\t\t\t\t\t<div class=\"elementor-share-btn elementor-share-btn_facebook\" role=\"button\" tabindex=\"0\" aria-label=\"Megoszt\u00e1s itt: facebook\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-share-btn__icon\">\n\t\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fab-facebook\" viewbox=\"0 0 512 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M504 256C504 119 393 8 256 8S8 119 8 256c0 123.78 90.69 226.38 209.25 245V327.69h-63V256h63v-54.64c0-62.15 37-96.48 93.67-96.48 27.14 0 55.52 4.84 55.52 4.84v61h-31.28c-30.8 0-40.41 19.12-40.41 38.73V256h68.78l-11 71.69h-57.78V501C413.31 482.38 504 379.78 504 256z\"><\/path><\/svg>\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-grid-item\" role=\"listitem\">\n\t\t\t\t\t\t<div class=\"elementor-share-btn elementor-share-btn_twitter\" role=\"button\" tabindex=\"0\" aria-label=\"Megoszt\u00e1s itt: twitter\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-share-btn__icon\">\n\t\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fab-twitter\" viewbox=\"0 0 512 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M459.37 151.716c.325 4.548.325 9.097.325 13.645 0 138.72-105.583 298.558-298.558 298.558-59.452 0-114.68-17.219-161.137-47.106 8.447.974 16.568 1.299 25.34 1.299 49.055 0 94.213-16.568 130.274-44.832-46.132-.975-84.792-31.188-98.112-72.772 6.498.974 12.995 1.624 19.818 1.624 9.421 0 18.843-1.3 27.614-3.573-48.081-9.747-84.143-51.98-84.143-102.985v-1.299c13.969 7.797 30.214 12.67 47.431 13.319-28.264-18.843-46.781-51.005-46.781-87.391 0-19.492 5.197-37.36 14.294-52.954 51.655 63.675 129.3 105.258 216.365 109.807-1.624-7.797-2.599-15.918-2.599-24.04 0-57.828 46.782-104.934 104.934-104.934 30.213 0 57.502 12.67 76.67 33.137 23.715-4.548 46.456-13.32 66.599-25.34-7.798 24.366-24.366 44.833-46.132 57.827 21.117-2.273 41.584-8.122 60.426-16.243-14.292 20.791-32.161 39.308-52.628 54.253z\"><\/path><\/svg>\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-grid-item\" role=\"listitem\">\n\t\t\t\t\t\t<div class=\"elementor-share-btn elementor-share-btn_linkedin\" role=\"button\" tabindex=\"0\" aria-label=\"Megoszt\u00e1s itt: linkedin\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-share-btn__icon\">\n\t\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fab-linkedin\" viewbox=\"0 0 448 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M416 32H31.9C14.3 32 0 46.5 0 64.3v383.4C0 465.5 14.3 480 31.9 480H416c17.6 0 32-14.5 32-32.3V64.3c0-17.8-14.4-32.3-32-32.3zM135.4 416H69V202.2h66.5V416zm-33.2-243c-21.3 0-38.5-17.3-38.5-38.5S80.9 96 102.2 96c21.2 0 38.5 17.3 38.5 38.5 0 21.3-17.2 38.5-38.5 38.5zm282.1 243h-66.4V312c0-24.8-.5-56.7-34.5-56.7-34.6 0-39.9 27-39.9 54.9V416h-66.4V202.2h63.7v29.2h.9c8.9-16.8 30.6-34.5 62.9-34.5 67.2 0 79.7 44.3 79.7 101.9V416z\"><\/path><\/svg>\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-grid-item\" role=\"listitem\">\n\t\t\t\t\t\t<div class=\"elementor-share-btn elementor-share-btn_whatsapp\" role=\"button\" tabindex=\"0\" aria-label=\"Megoszt\u00e1s itt: whatsapp\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-share-btn__icon\">\n\t\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fab-whatsapp\" viewbox=\"0 0 448 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M380.9 97.1C339 55.1 283.2 32 223.9 32c-122.4 0-222 99.6-222 222 0 39.1 10.2 77.3 29.6 111L0 480l117.7-30.9c32.4 17.7 68.9 27 106.1 27h.1c122.3 0 224.1-99.6 224.1-222 0-59.3-25.2-115-67.1-157zm-157 341.6c-33.2 0-65.7-8.9-94-25.7l-6.7-4-69.8 18.3L72 359.2l-4.4-7c-18.5-29.4-28.2-63.3-28.2-98.2 0-101.7 82.8-184.5 184.6-184.5 49.3 0 95.6 19.2 130.4 54.1 34.8 34.9 56.2 81.2 56.1 130.5 0 101.8-84.9 184.6-186.6 184.6zm101.2-138.2c-5.5-2.8-32.8-16.2-37.9-18-5.1-1.9-8.8-2.8-12.5 2.8-3.7 5.6-14.3 18-17.6 21.8-3.2 3.7-6.5 4.2-12 1.4-32.6-16.3-54-29.1-75.5-66-5.7-9.8 5.7-9.1 16.3-30.3 1.8-3.7.9-6.9-.5-9.7-1.4-2.8-12.5-30.1-17.1-41.2-4.5-10.8-9.1-9.3-12.5-9.5-3.2-.2-6.9-.2-10.6-.2-3.7 0-9.7 1.4-14.8 6.9-5.1 5.6-19.4 19-19.4 46.3 0 27.3 19.9 53.7 22.6 57.4 2.8 3.7 39.1 59.7 94.8 83.8 35.2 15.2 49 16.5 66.6 13.9 10.7-1.6 32.8-13.4 37.4-26.4 4.6-13 4.6-24.1 3.2-26.4-1.3-2.5-5-3.9-10.5-6.6z\"><\/path><\/svg>\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-grid-item\" role=\"listitem\">\n\t\t\t\t\t\t<div class=\"elementor-share-btn elementor-share-btn_email\" role=\"button\" tabindex=\"0\" aria-label=\"Megoszt\u00e1s itt: email\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-share-btn__icon\">\n\t\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-envelope\" viewbox=\"0 0 512 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M502.3 190.8c3.9-3.1 9.7-.2 9.7 4.7V400c0 26.5-21.5 48-48 48H48c-26.5 0-48-21.5-48-48V195.6c0-5 5.7-7.8 9.7-4.7 22.4 17.4 52.1 39.5 154.1 113.6 21.1 15.4 56.7 47.8 92.2 47.6 35.7.3 72-32.8 92.3-47.6 102-74.1 131.6-96.3 154-113.7zM256 320c23.2.4 56.6-29.2 73.4-41.4 132.7-96.3 142.8-104.7 173.4-128.7 5.8-4.5 9.2-11.5 9.2-18.9v-19c0-26.5-21.5-48-48-48H48C21.5 64 0 85.5 0 112v19c0 7.4 3.4 14.3 9.2 18.9 30.6 23.9 40.7 32.4 173.4 128.7 16.8 12.2 50.2 41.8 73.4 41.4z\"><\/path><\/svg>\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-77ee246 elementor-widget elementor-widget-text-editor\" data-id=\"77ee246\" 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>\u00c9lvezd az eredm\u00e9nyeket!<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6aeff479 elementor-widget elementor-widget-wpr-post-navigation\" data-id=\"6aeff479\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"wpr-post-navigation.default\">\n\t\t\t\t\t<div class=\"wpr-post-navigation-wrap elementor-clearfix wpr-post-nav-static-wrap wpr-post-nav-dividers\"><div class=\"wpr-post-nav-prev wpr-post-navigation wpr-post-nav-static\"><a href=\"https:\/\/phoenixedzoterem.hu\/en\/hogy-lesz-formas-kerek-fenekem-avagy-a-popsi-edzes-titka\/\" class=\"elementor-clearfix\"><div class=\"wpr-posts-navigation-svg-wrapper\"><svg version=\"1.1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" xmlns:xlink=\"http:\/\/www.w3.org\/1999\/xlink\" x=\"0px\" y=\"0px\" viewbox=\"0 0 303.3 512\" style=\"enable-background:new 0 0 303.3 512;\" xml:space=\"preserve\"><g><polygon class=\"st0\" points=\"94.7,256 303.3,464.6 256,512 47.3,303.4 0,256 47.3,208.6 256,0 303.3,47.4 \"\/><\/g><\/svg><\/div><div class=\"wpr-post-nav-labels\"><span>El\u0151z\u0151 bejegyz\u00e9s<\/span><\/div><\/a><\/div><div class=\"wpr-post-nav-divider\"><\/div><div class=\"wpr-post-nav-next wpr-post-navigation wpr-post-nav-static\"><a href=\"https:\/\/phoenixedzoterem.hu\/en\/a-fekvenyomas-legtutibb-utmutatoja-kezdoknek-es-haladoknak-technika-tippek-es-hibak-elkerulese\/\" class=\"elementor-clearfix\"><div class=\"wpr-post-nav-labels\"><span>K\u00f6vetkez\u0151 bejegyz\u00e9s<\/span><\/div><div class=\"wpr-posts-navigation-svg-wrapper\"><svg style=\"transform: rotate(180deg); -webkit-transform: rotate(180deg);\" version=\"1.1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" xmlns:xlink=\"http:\/\/www.w3.org\/1999\/xlink\" x=\"0px\" y=\"0px\" viewbox=\"0 0 303.3 512\" xml:space=\"preserve\"><g><polygon class=\"st0\" points=\"94.7,256 303.3,464.6 256,512 47.3,303.4 0,256 47.3,208.6 256,0 303.3,47.4 \"\/><\/g><\/svg><\/div><\/a><\/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-34b4e279 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=\"34b4e279\" 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-7d9171 elementor-widget elementor-widget-spacer\" data-id=\"7d9171\" 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-7ab8c0b0 elementor-widget elementor-widget-heading\" data-id=\"7ab8c0b0\" 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-5e25a0d9 elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"5e25a0d9\" 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-73cc232b elementor-widget elementor-widget-wpr-magazine-grid\" data-id=\"73cc232b\" 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-b6aab53 elementor-widget elementor-widget-spacer\" data-id=\"b6aab53\" 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>A core izmok legfontosabb feladata a gerinc stabiliz\u00e1l\u00e1sa, \u00e9s a t\u00f6rzs merevs\u00e9g\u00e9nek fenntart\u00e1sa, mik\u00f6zben a karok \u00e9s a l\u00e1bak mozg\u00e1sban vannak. Az edzeni v\u00e1gy\u00f3k sz\u00e1m\u00e1ra pedig minden a gerinc integrit\u00e1s\u00e1r\u00f3l sz\u00f3l. M\u00edg az \u00f6sszetett gyakorlatok bizonyos m\u00e9rt\u00e9kig a core izmokat is megdolgoztatj\u00e1k, m\u00e9gis a legt\u00f6bb s\u00falyt emel\u0151nek t\u00f6bb izol\u00e1lt core er\u0151s\u00edt\u0151 gyakorlatot kellene v\u00e9geznie. Mi\u00e9rt? El\u0151sz\u00f6r is, a t\u00f6rzsed minden er\u0151dnek az alapja, \u00e9s a gravit\u00e1ci\u00f3s k\u00f6zpontod. A core aktiviz\u00e1l\u00e1sa nagyon sok gyakorlatn\u00e1l elengedhetetlen.<\/p>","protected":false},"author":1,"featured_media":3106,"comment_status":"open","ping_status":"closed","sticky":false,"template":"elementor_canvas","format":"standard","meta":{"footnotes":""},"categories":[13,18],"tags":[35,37,17,36],"class_list":["post-2667","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-egeszseg","category-sulyzos-edzes","tag-core","tag-has","tag-sulyzos-edzes","tag-torzs-izmok"],"_links":{"self":[{"href":"https:\/\/phoenixedzoterem.hu\/en\/wp-json\/wp\/v2\/posts\/2667","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=2667"}],"version-history":[{"count":1,"href":"https:\/\/phoenixedzoterem.hu\/en\/wp-json\/wp\/v2\/posts\/2667\/revisions"}],"predecessor-version":[{"id":3104,"href":"https:\/\/phoenixedzoterem.hu\/en\/wp-json\/wp\/v2\/posts\/2667\/revisions\/3104"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/phoenixedzoterem.hu\/en\/wp-json\/wp\/v2\/media\/3106"}],"wp:attachment":[{"href":"https:\/\/phoenixedzoterem.hu\/en\/wp-json\/wp\/v2\/media?parent=2667"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/phoenixedzoterem.hu\/en\/wp-json\/wp\/v2\/categories?post=2667"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/phoenixedzoterem.hu\/en\/wp-json\/wp\/v2\/tags?post=2667"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}