{"id":2720,"date":"2024-10-08T19:46:39","date_gmt":"2024-10-08T19:46:39","guid":{"rendered":"https:\/\/phoenixedzoterem.hu\/?p=2720"},"modified":"2025-05-22T21:24:55","modified_gmt":"2025-05-22T21:24:55","slug":"a-fekvenyomas-legtutibb-utmutatoja-kezdoknek-es-haladoknak-technika-tippek-es-hibak-elkerulese","status":"publish","type":"post","link":"https:\/\/phoenixedzoterem.hu\/en\/a-fekvenyomas-legtutibb-utmutatoja-kezdoknek-es-haladoknak-technika-tippek-es-hibak-elkerulese\/","title":{"rendered":"A Fekvenyom\u00e1s legtutibb \u00fatmutat\u00f3ja kezd\u0151knek \u00e9s halad\u00f3knak: Technika, tippek \u00e9s hib\u00e1k elker\u00fcl\u00e9se"},"content":{"rendered":"<div data-elementor-type=\"wp-post\" data-elementor-id=\"2720\" class=\"elementor elementor-2720\" data-elementor-post-type=\"post\">\n\t\t\t\t<div class=\"elementor-element elementor-element-49e7a8e2 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=\"49e7a8e2\" 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-18aded15 animated-slow elementor-invisible elementor-widget elementor-widget-heading\" data-id=\"18aded15\" 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-9f4e371 animated-slow elementor-invisible elementor-widget elementor-widget-heading\" data-id=\"9f4e371\" 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-6083602a elementor-widget elementor-widget-spacer\" data-id=\"6083602a\" 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-17d4f085 animated-slow elementor-invisible elementor-widget elementor-widget-heading\" data-id=\"17d4f085\" 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 Fekvenyom\u00e1s legtutibb \u00fatmutat\u00f3ja kezd\u0151knek \u00e9s halad\u00f3knak: Technika, tippek \u00e9s hib\u00e1k elker\u00fcl\u00e9se<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-5a178a89 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=\"5a178a89\" 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-438e7bd2 elementor-widget elementor-widget-image-box\" data-id=\"438e7bd2\" 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-40922bfc elementor-widget elementor-widget-image-box\" data-id=\"40922bfc\" 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-6603e21a elementor-widget elementor-widget-image-box\" data-id=\"6603e21a\" 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-4b6290d2 elementor-widget elementor-widget-image-box\" data-id=\"4b6290d2\" 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-63fcac8b 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=\"63fcac8b\" 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-1e935bc9 elementor-widget elementor-widget-text-editor\" data-id=\"1e935bc9\" 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 fekvenyom\u00e1s az egyik legk\u00f6zkedveltebb fels\u0151test gyakorlat az eg\u00e9sz vil\u00e1gon. Viccb\u0151l m\u00e9g azt is szokt\u00e1k mondani<span class=\"gmail_default\">,<\/span>\u00a0hogy a h\u00e9tf\u0151 a fekvenyom\u00e1s vil\u00e1gn<span class=\"gmail_default\">a<\/span>pja. A tapasztalt sportol\u00f3k \u00e9s a kezd\u0151k egyar\u00e1nt b\u00fcszk\u00e9n er\u0151s\u00f6dnek \u00e9s \u00e9p\u00edtenek nagy \u00e9s er\u0151s mellizmokat a fekvenyom\u00f3 padon. De h\u00e1nyan v\u00e9gzik a gyakorlatokat helyesen, biztons\u00e1gosan?<\/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-ab3f157 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=\"ab3f157\" 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-1bf4c5b8 elementor-widget elementor-widget-spacer\" data-id=\"1bf4c5b8\" 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-2ab2e8d9 elementor-widget elementor-widget-heading\" data-id=\"2ab2e8d9\" 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\">A fekvenyom\u00e1s<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-338e931f elementor-widget elementor-widget-text-editor\" data-id=\"338e931f\" 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 m\u00e9lt\u00e1n elh\u00edres\u00fclt fekvenyom\u00e1s fel\u00e9p\u00edt\u00e9s\u00e9hez sokkal t\u00f6bb kell, mint a r\u00fad al\u00e1 ker\u00fclni \u00e9s a lehet\u0151 legnagyobb s\u00falyt kinyomni a lehet\u0151 legt\u00f6bbsz\u00f6r. \u00d6sszeszedt\u00fcnk a t\u00e9m\u00e1ban n\u00e9h\u00e1ny gondolatot, \u00e9s most r\u00e9szletesen bemutatjuk a fekvenyom\u00e1st kivitelez\u00e9s\u00e9t is, hogy seg\u00edts\u00fcnk neked elsaj\u00e1t\u00edtani <strong><span style=\"text-decoration: underline;\">a t\u00f6k\u00e9letes technik\u00e1t<\/span><\/strong>, legy\u0151zni a hat\u00e1raidat \u00e9s sokkal <strong><span style=\"text-decoration: underline;\">gyorsabban \u00e9s biztons\u00e1gosabban fejl\u0151dni, mint kor\u00e1bban<\/span><\/strong>.<\/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-531ce097 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=\"531ce097\" 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-42dd8c52 elementor-widget elementor-widget-heading\" data-id=\"42dd8c52\" 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\">Felszerel\u00e9s<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-162ec459 elementor-widget elementor-widget-text-editor\" data-id=\"162ec459\" 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 legt\u00f6bb edz\u0151terem j\u00f3l felszerelt fekvenyom\u00f3 padokkal, de vannak olyan elt\u00e9r\u00e9sek a felszerel\u00e9sek k\u00f6z\u00f6tt, amelyekre figyelni kell. K\u00fcl\u00f6n\u00f6sen akkor, ha \u00faj edz\u0151teremben kezdesz gyakorolni, vagy ha fontolgatod az otthoni edz\u0151terem fel\u00e1ll\u00edt\u00e1s\u00e1t. Fekvenyom\u00f3 pad\/Er\u0151 keret\/Smith keret.<\/p><p>\u00a0<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-cdf84ac e-grid e-con-full wpr-particle-no wpr-jarallax-no wpr-parallax-no wpr-sticky-section-no wpr-column-slider-no wpr-equal-height-no e-con e-child\" data-id=\"cdf84ac\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-e1fcf80 elementor-widget elementor-widget-image\" data-id=\"e1fcf80\" 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=\"300\" height=\"300\" src=\"https:\/\/phoenixedzoterem.hu\/wp-content\/uploads\/2024\/10\/Ero-keret-300x300.jpeg\" class=\"attachment-medium size-medium wp-image-2785\" alt=\"\" srcset=\"https:\/\/phoenixedzoterem.hu\/wp-content\/uploads\/2024\/10\/Ero-keret-300x300.jpeg 300w, https:\/\/phoenixedzoterem.hu\/wp-content\/uploads\/2024\/10\/Ero-keret-150x150.jpeg 150w, https:\/\/phoenixedzoterem.hu\/wp-content\/uploads\/2024\/10\/Ero-keret-12x12.jpeg 12w, https:\/\/phoenixedzoterem.hu\/wp-content\/uploads\/2024\/10\/Ero-keret.jpeg 600w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/>\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-24cf2d1 elementor-widget elementor-widget-image\" data-id=\"24cf2d1\" 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=\"300\" height=\"225\" src=\"https:\/\/phoenixedzoterem.hu\/wp-content\/uploads\/2024\/10\/IMG_5293-300x225.jpg\" class=\"attachment-medium size-medium wp-image-2732\" alt=\"\" srcset=\"https:\/\/phoenixedzoterem.hu\/wp-content\/uploads\/2024\/10\/IMG_5293-300x225.jpg 300w, https:\/\/phoenixedzoterem.hu\/wp-content\/uploads\/2024\/10\/IMG_5293-1024x768.jpg 1024w, https:\/\/phoenixedzoterem.hu\/wp-content\/uploads\/2024\/10\/IMG_5293-768x576.jpg 768w, https:\/\/phoenixedzoterem.hu\/wp-content\/uploads\/2024\/10\/IMG_5293-1536x1152.jpg 1536w, https:\/\/phoenixedzoterem.hu\/wp-content\/uploads\/2024\/10\/IMG_5293-2048x1536.jpg 2048w, https:\/\/phoenixedzoterem.hu\/wp-content\/uploads\/2024\/10\/IMG_5293-16x12.jpg 16w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/>\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-09d86d9 elementor-widget elementor-widget-image\" data-id=\"09d86d9\" 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=\"300\" height=\"243\" src=\"https:\/\/phoenixedzoterem.hu\/wp-content\/uploads\/2024\/10\/smith-machine-bench-press-300x243.png\" class=\"attachment-medium size-medium wp-image-2783\" alt=\"\" srcset=\"https:\/\/phoenixedzoterem.hu\/wp-content\/uploads\/2024\/10\/smith-machine-bench-press-300x243.png 300w, https:\/\/phoenixedzoterem.hu\/wp-content\/uploads\/2024\/10\/smith-machine-bench-press-768x621.png 768w, https:\/\/phoenixedzoterem.hu\/wp-content\/uploads\/2024\/10\/smith-machine-bench-press-15x12.png 15w, https:\/\/phoenixedzoterem.hu\/wp-content\/uploads\/2024\/10\/smith-machine-bench-press.png 890w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-56babd48 elementor-widget elementor-widget-spacer\" data-id=\"56babd48\" 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-10c8289 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=\"10c8289\" 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-f5d7a38 elementor-widget elementor-widget-text-editor\" data-id=\"f5d7a38\" 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><span class=\"im\">A hagyom\u00e1nyos fekvenyom\u00f3 pad val\u00f3j\u00e1ban egy szabv\u00e1nyos s\u00falyemel\u0151 pad, amelyet \u00fagy m\u00f3dos\u00edtottak, hogy az olimpiai rudat a fejed felett ki tudjad akasztani. A biztons\u00e1g kedv\u00e9\u00e9rt keress magadnak <strong><span style=\"text-decoration: underline;\">egy edz\u0151partnert<\/span><\/strong>, aki sz\u00fcks\u00e9g eset\u00e9n seg\u00edt. A hagyom\u00e1nyos fekvenyom\u00f3 pad alternat\u00edv\u00e1ja a power rack, magyarul er\u0151keret, amely \u00e1ll\u00edthat\u00f3 biztons\u00e1gi karokkal, kamp\u00f3kkal rendelkezik. Ezek \u00fagy helyezhet\u0151k el, hogy \u201celkapj\u00e1k\u201d a rudat, ha m\u00e9gsem siker\u00fclne az az utols\u00f3 ism\u00e9tl\u00e9s. \u00a0<\/span><\/p><p>Amikor fekvenyom\u00e1sr\u00f3l besz\u00e9l\u00fcnk, akkor egy olyan gyakorlatra gondolunk, amelyet v\u00edzszintes padon v\u00e9gezhetsz &#8211; j\u00f3 esetben egy fekvenyom\u00f3 padon -, egy 15-20 kg s\u00faly\u00fa olimpiai r\u00faddal. Az\u00e9rt \u00edrjuk a 15 kg-os rudat, mert vannak edz\u0151termek, ahol k\u00f6nny\u00edtett rudakat is tal\u00e1lsz.<\/p><p>Ha most csin\u00e1ln\u00e1d el\u0151sz\u00f6r, akkor fontos megjegyezni, <strong><span style=\"text-decoration: underline;\">ha k\u00e9zis\u00falyz\u00f3val dolgozol<\/span><\/strong>, akkor az instabilit\u00e1s miatt hozz\u00e1vet\u0151legesen <span style=\"text-decoration: underline;\"><strong>20%-al kevesebb s\u00falyt tudsz megmozgatni<\/strong><\/span>. Ez azt jelenti, hogy ha k\u00e9t nyolc kil\u00f3s k\u00e9zis\u00falyz\u00f3val neh\u00e9z megcsin\u00e1lnod 10 ism\u00e9tl\u00e9st, azt aj\u00e1nljuk, hogy m\u00e9g gyakorolj egy picit. Legal\u00e1bb 10-10 kg-ig. Ekkor kezdheted majd el az edz\u00e9st 20 kg-s olimpiai r\u00faddal.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-510caba elementor-widget elementor-widget-image\" data-id=\"510caba\" 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 loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"106\" src=\"https:\/\/phoenixedzoterem.hu\/wp-content\/uploads\/2024\/10\/Barbell-20-1024x136.jpg\" class=\"attachment-large size-large wp-image-2734\" alt=\"\" srcset=\"https:\/\/phoenixedzoterem.hu\/wp-content\/uploads\/2024\/10\/Barbell-20-1024x136.jpg 1024w, https:\/\/phoenixedzoterem.hu\/wp-content\/uploads\/2024\/10\/Barbell-20-300x40.jpg 300w, https:\/\/phoenixedzoterem.hu\/wp-content\/uploads\/2024\/10\/Barbell-20-768x102.jpg 768w, https:\/\/phoenixedzoterem.hu\/wp-content\/uploads\/2024\/10\/Barbell-20-1536x204.jpg 1536w, https:\/\/phoenixedzoterem.hu\/wp-content\/uploads\/2024\/10\/Barbell-20-2048x272.jpg 2048w, https:\/\/phoenixedzoterem.hu\/wp-content\/uploads\/2024\/10\/Barbell-20-18x2.jpg 18w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\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-076cde4 elementor-widget elementor-widget-spacer\" data-id=\"076cde4\" 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-58ca63b0 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=\"58ca63b0\" 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-5f29d3e4 elementor-widget elementor-widget-heading\" data-id=\"5f29d3e4\" 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\">Hogyan v\u00e9gezd helyesen a fekvenyom\u00e1st?<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-65a5757a elementor-widget elementor-widget-text-editor\" data-id=\"65a5757a\" 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>Helyezd el a l\u00e1badat cs\u00edp\u0151sz\u00e9les, vagy ann\u00e1l egy picit sz\u00e9lesebb terpeszbe, <strong><span style=\"text-decoration: underline;\">talpad a t\u00e9rded alatt<\/span><\/strong>, vagy egy kicsit m\u00f6g\u00f6tte, laposan a padl\u00f3n. Fek\u00fcdj hanyatt a padon \u00fagy, hogy a szemed k\u00f6zvetlen\u00fcl a r\u00fad alatt legyen. Helyezd a kezedet a r\u00fadra fels\u0151 mad\u00e1rfog\u00e1ssal, nagyj\u00e1b\u00f3l a <strong><span style=\"text-decoration: underline;\">v\u00e1llsz\u00e9less\u00e9ged m\u00e1sf\u00e9lszeres\u00e9vel<\/span><\/strong>.<br \/>A mellkasodat ir\u00e1ny\u00edtsd a mennyezet fel\u00e9, a lapock\u00e1idat pedig z\u00e1rd \u00f6ssze, k\u00f6ld\u00f6k\u00f6det h\u00fazd a gerinced ir\u00e1ny\u00e1ba. A fejed, a v\u00e1llad \u00e9s a farizmod mind \u00e9rintse a padot, a h\u00e1tad als\u00f3 r\u00e9sze \u00e9s a pad k\u00f6z\u00f6tt legyen egy kis r\u00e9s. Emeld ki a rudat a kamp\u00f3kr\u00f3l a kiindul\u00f3 helyzetbe, k\u00f6zvetlen\u00fcl a v\u00e1llaid f\u00f6l\u00e9.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2a3e2e7 elementor-widget elementor-widget-spacer\" data-id=\"2a3e2e7\" 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-5427f9cc 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=\"5427f9cc\" 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-5b88319d elementor-widget elementor-widget-heading\" data-id=\"5b88319d\" 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\">A mozdulat<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1723554d elementor-widget elementor-widget-text-editor\" data-id=\"1723554d\" 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><span class=\"im\">Technikailag a fekvenyom\u00e1s egy el\u00e9g egyszer\u0171 gyakorlat. <\/span>A kiindul\u00f3 helyzetb\u0151l <strong><span style=\"text-decoration: underline;\">ind\u00edtsd lassan lefel\u00e9 a rudat a mellkasod k\u00f6z\u00e9ps\u0151 r\u00e9sze fel\u00e9<\/span><\/strong>. Ez a szakasz minimum 2 m\u00e1sodperces legyen. A lefel\u00e9 ir\u00e1nyul\u00f3 mozg\u00e1s sor\u00e1n a felkaroknak 45-60 fokban kell \u00e1llniuk a t\u00f6rzsedhez k\u00e9pest. Az als\u00f3 helyzet az a pont, ahol az alkarod <strong><span style=\"text-decoration: underline;\">90 fokos sz\u00f6get z\u00e1r be a talajjal<\/span><\/strong>. A r\u00fad a technik\u00e1t\u00f3l \u00e9s a testar\u00e1nyokt\u00f3l f\u00fcgg\u0151en \u00e9rintheti vagy sem a mellkasodat. Tarts egy f\u00e9l m\u00e1sodperces sz\u00fcnetet az als\u00f3 helyzetben, miel\u0151tt a s\u00falyz\u00f3t dinamikusan felfel\u00e9 nyomn\u00e1d, hogy visszat\u00e9rj a kiindul\u00e1si helyzetbe. Szeretn\u00e9nk megjegyezni, hogy a olimpiai r\u00faddal v\u00e9gzett fekvenyom\u00e1s az er\u0151emel\u0151 sportban (versenys\u00falyemel\u00e9s) egy sport\u00e1g, ahol a c\u00e9l a lehet\u0151 legnagyobb s\u00faly emel\u00e9se. Az ebben a cikkben szerepl\u0151 tan\u00e1csok az izom\u00e9p\u00edt\u00e9sre, \u00e9s az eg\u00e9szs\u00e9gmeg\u0151rz\u00e9s-<wbr \/>testform\u00e1l\u00e1sra \u00f6sszpontos\u00edtanak, \u00e9s <strong>nem a versenyszint\u0171 er\u0151emel\u0151 teljes\u00edtm\u00e9ny optimaliz\u00e1l\u00e1s\u00e1ra<\/strong>.<\/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-6fd24fb 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=\"6fd24fb\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-f970ca2 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-child\" data-id=\"f970ca2\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-16591b6 elementor-widget__width-initial elementor-widget elementor-widget-video\" data-id=\"16591b6\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;video_type&quot;:&quot;hosted&quot;,&quot;autoplay&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\/10\/Bench-press-ezgif.com-gif-to-mp4-converter.mp4\" autoplay=\"\" loop=\"\" controls=\"\" controlslist=\"nodownload\"><\/video>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\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-1620dc7 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=\"1620dc7\" 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-5fe8359d elementor-widget elementor-widget-heading\" data-id=\"5fe8359d\" 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\">Technikai r\u00e9szletek<\/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-1734fe8 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=\"1734fe8\" 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-e509c98 elementor-widget elementor-widget-text-editor\" data-id=\"e509c98\" 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>L\u00e1bak helyzete<\/strong><\/p><p><span class=\"im\">A t\u00e9rd m\u00f6g\u00f6tt \u00e9s a talajon laposan elhelyezett talpak megk\u00f6nny\u00edtik, hogy a sarkaidat az ism\u00e9tl\u00e9s sor\u00e1n k\u00f6zvetlen\u00fcl a talajba tudjad nyomni. Ez seg\u00edt feszess\u00e9get l\u00e9trehozni az eg\u00e9sz testben, ami meger\u0151s\u00edti a be\u00e1ll\u00edt\u00e1s m\u00e1s fontos r\u00e9szeit, p\u00e9ld\u00e1ul a h\u00e1t \u00edv\u00e9t \u00e9s a v\u00e1ll h\u00e1traz\u00e1s\u00e1r\u00e1s\u00e1t.<\/span><\/p><p>Ezzel szemben, ha a l\u00e1bfejedet a t\u00e9rdeid el\u00e9 helyezed, megakad\u00e1lyozod, hogy k\u00f6zvetlen\u00fcl a talajba nyomjad, \u00e9s \u00edgy kell\u0151 er\u0151t tudj kifejteni. Azt, hogy pontosan mennyire h\u00fazd h\u00e1tra a l\u00e1bfejedet, a boka mobilit\u00e1sa \u00e9s a k\u00e9nyelem hat\u00e1rozza meg.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ff0b387 elementor-widget elementor-widget-spacer\" data-id=\"ff0b387\" 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-ca65ed4 elementor-widget elementor-widget-image\" data-id=\"ca65ed4\" 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 loading=\"lazy\" decoding=\"async\" width=\"300\" height=\"212\" src=\"https:\/\/phoenixedzoterem.hu\/wp-content\/uploads\/2024\/10\/Nevtelen-297-x-210-mm-300x212.png\" class=\"attachment-medium size-medium wp-image-2737\" alt=\"\" srcset=\"https:\/\/phoenixedzoterem.hu\/wp-content\/uploads\/2024\/10\/Nevtelen-297-x-210-mm-300x212.png 300w, https:\/\/phoenixedzoterem.hu\/wp-content\/uploads\/2024\/10\/Nevtelen-297-x-210-mm-1024x724.png 1024w, https:\/\/phoenixedzoterem.hu\/wp-content\/uploads\/2024\/10\/Nevtelen-297-x-210-mm-768x543.png 768w, https:\/\/phoenixedzoterem.hu\/wp-content\/uploads\/2024\/10\/Nevtelen-297-x-210-mm-1536x1086.png 1536w, https:\/\/phoenixedzoterem.hu\/wp-content\/uploads\/2024\/10\/Nevtelen-297-x-210-mm-18x12.png 18w, https:\/\/phoenixedzoterem.hu\/wp-content\/uploads\/2024\/10\/Nevtelen-297-x-210-mm.png 2000w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/>\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-668acb3 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=\"668acb3\" 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-ac8481a elementor-widget elementor-widget-image\" data-id=\"ac8481a\" 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 loading=\"lazy\" decoding=\"async\" width=\"300\" height=\"212\" src=\"https:\/\/phoenixedzoterem.hu\/wp-content\/uploads\/2024\/10\/Nevtelen-297-x-210-mm-1-300x212.png\" class=\"attachment-medium size-medium wp-image-2738\" alt=\"\" srcset=\"https:\/\/phoenixedzoterem.hu\/wp-content\/uploads\/2024\/10\/Nevtelen-297-x-210-mm-1-300x212.png 300w, https:\/\/phoenixedzoterem.hu\/wp-content\/uploads\/2024\/10\/Nevtelen-297-x-210-mm-1-768x543.png 768w, https:\/\/phoenixedzoterem.hu\/wp-content\/uploads\/2024\/10\/Nevtelen-297-x-210-mm-1-18x12.png 18w, https:\/\/phoenixedzoterem.hu\/wp-content\/uploads\/2024\/10\/Nevtelen-297-x-210-mm-1.png 1000w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/>\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-3293483 elementor-widget elementor-widget-spacer\" data-id=\"3293483\" 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-032f0cf elementor-widget elementor-widget-text-editor\" data-id=\"032f0cf\" 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>A h\u00e1tad helyzete<\/strong><\/p><p>A h\u00e1t \u00edve az a r\u00e9s a h\u00e1tad \u00e9s a pad k\u00f6z\u00f6tt, amely akkor keletkezik, amikor a mellkasodat megemeled a mennyezet fel\u00e9. Az \u00edves h\u00e1t technika felfel\u00e9 emeli a bordakosarat, ami meredekebb szegycsont sz\u00f6get hoz l\u00e9tre (gondoljunk a mellkascsontokra). Az \u00edv m\u00e9rete egy\u00e9nenk\u00e9nt v\u00e1ltoz\u00f3, \u00e9s a gerinc mobilit\u00e1s\u00e1n alapul. A sz\u00e1modra megfelel\u0151 \u00edv kialak\u00edt\u00e1s\u00e1hoz fek\u00fcdj hanyatt a padon, ir\u00e1ny\u00edtsd a mellkasodat a plafon fel\u00e9, \u00e9s a sorozat sor\u00e1n semmik\u00e9ppen se engedd lefel\u00e9.<\/p><p>Az er\u0151emel\u0151k extr\u00e9m \u00edveket alkalmaznak. Ennek egyik oka, hogy az er\u0151emel\u00e9s mint sport\u00e1g vonzza a rendk\u00edv\u00fcl hajl\u00e9kony gerinccel rendelkez\u0151 embereket, ahol ez a testalkat gyakran vezet sikerre. A m\u00e1sik ok az, hogy az er\u0151emel\u00e9s megk\u00f6veteli, hogy az olimpiai rudat a mellkasodhoz \u00e9rintsd, \u00e9s az extr\u00e9m \u00edvek jelent\u0151sen cs\u00f6kkenthetik a mozg\u00e1startom\u00e1nyt. Ha azonban a h\u00e1taddal kapcsolatos s\u00e9r\u00fcl\u00e9sekkel k\u00fczdesz, akkor a t\u00falzott \u00edveket ker\u00fclni kell. Meg egy\u00e9bk\u00e9nt is\u2026val\u00f3szin\u00fcleg nem vagy er\u0151emel\u0151.<\/p><p><strong>A fog\u00e1s\/markolat<\/strong><\/p><p>A fog\u00e1s k\u00f6r\u00fclbel\u00fcl egy-m\u00e1sf\u00e9l \u00f6k\u00f6lnyivel sz\u00e9lesebb, mint a v\u00e1llsz\u00e9les fog\u00e1s. Ez egy j\u00f3 kiindul\u00e1si pont lehet, de m\u00f3dos\u00edthatod, ha nem megfelel\u0151 az alkar poz\u00edci\u00f3ja, amikor a r\u00fad a mellkashoz \u00e9r. Akkor j\u00f3 a fog\u00e1sod, ha az alkarod 90 fokot z\u00e1r be a talajjal, amikor a r\u00fad \u00e9pp hozz\u00e1\u00e9r a mellkasodhoz.<\/p><p>A rudat fels\u0151mad\u00e1rfog\u00e1sban fogd meg! Ne szor\u00edtsd t\u00fal er\u0151sen, ne engedd, hogy a r\u00fad a csukl\u00f3dat h\u00e1trafesz\u00edtse!\u00a0 Amennyiben fekvenyom\u00e1st v\u00e9gzel sz\u0171kfog\u00e1sban, a rudat v\u00e1llsz\u00e9lesen fogd meg. De az m\u00e1r egy picit m\u00e1s gyakorlat.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ab01d53 elementor-widget elementor-widget-spacer\" data-id=\"ab01d53\" 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-c261d7c 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=\"c261d7c\" 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-d471201 elementor-widget elementor-widget-heading\" data-id=\"d471201\" 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 fontos tippek a biztons\u00e1god \u00e9rdek\u00e9ben<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5eb5656 elementor-widget elementor-widget-text-editor\" data-id=\"5eb5656\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<ul><li>Mindig <strong><span style=\"text-decoration: underline;\">haszn\u00e1lj biztons\u00e1gi z\u00e1rakat<\/span><\/strong>! Kellemetlen ha leesik a s\u00faly. <img loading=\"lazy\" decoding=\"async\" class=\"size-medium wp-image-2766 aligncenter\" src=\"https:\/\/phoenixedzoterem.hu\/wp-content\/uploads\/2024\/10\/IMG_5280-scaled-e1728669925608-300x162.jpg\" alt=\"\" width=\"300\" height=\"162\" srcset=\"https:\/\/phoenixedzoterem.hu\/wp-content\/uploads\/2024\/10\/IMG_5280-scaled-e1728669925608-300x162.jpg 300w, https:\/\/phoenixedzoterem.hu\/wp-content\/uploads\/2024\/10\/IMG_5280-scaled-e1728669925608-1024x554.jpg 1024w, https:\/\/phoenixedzoterem.hu\/wp-content\/uploads\/2024\/10\/IMG_5280-scaled-e1728669925608-768x416.jpg 768w, https:\/\/phoenixedzoterem.hu\/wp-content\/uploads\/2024\/10\/IMG_5280-scaled-e1728669925608-18x10.jpg 18w, https:\/\/phoenixedzoterem.hu\/wp-content\/uploads\/2024\/10\/IMG_5280-scaled-e1728669925608.jpg 1190w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/li><li>A rudat mindig fels\u0151 mad\u00e1rfog\u00e1ssal fogd meg, ker\u00fcld a laza, h\u00fcvelykujj n\u00e9lk\u00fcli markolatot. Tudjuk, nagyon kem\u00e9ny vagy, de ink\u00e1bb ne. <img loading=\"lazy\" decoding=\"async\" class=\"size-medium wp-image-2768 aligncenter\" src=\"https:\/\/phoenixedzoterem.hu\/wp-content\/uploads\/2024\/10\/IMG_5309-scaled-e1728670087161-300x171.jpg\" alt=\"\" width=\"300\" height=\"171\" srcset=\"https:\/\/phoenixedzoterem.hu\/wp-content\/uploads\/2024\/10\/IMG_5309-scaled-e1728670087161-300x171.jpg 300w, https:\/\/phoenixedzoterem.hu\/wp-content\/uploads\/2024\/10\/IMG_5309-scaled-e1728670087161-1024x584.jpg 1024w, https:\/\/phoenixedzoterem.hu\/wp-content\/uploads\/2024\/10\/IMG_5309-scaled-e1728670087161-768x438.jpg 768w, https:\/\/phoenixedzoterem.hu\/wp-content\/uploads\/2024\/10\/IMG_5309-scaled-e1728670087161-1536x876.jpg 1536w, https:\/\/phoenixedzoterem.hu\/wp-content\/uploads\/2024\/10\/IMG_5309-scaled-e1728670087161-18x10.jpg 18w, https:\/\/phoenixedzoterem.hu\/wp-content\/uploads\/2024\/10\/IMG_5309-scaled-e1728670087161.jpg 1915w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/li><li>Ha a teljes mozg\u00e1startom\u00e1ny kivitelez\u00e9se f\u00e1jdalmat vagy kellemetlens\u00e9get okoz, <strong><span style=\"text-decoration: underline;\">pr\u00f3b\u00e1ld meg cs\u00f6kkenteni a mozg\u00e1startom\u00e1nyt,<\/span><\/strong> pr\u00f3b\u00e1lj m\u00e1s markolatsz\u00e9less\u00e9ggel.<\/li><li>Amennyiben gerincb\u00e1ntalmakkal k\u00fczdesz, <strong><span style=\"text-decoration: underline;\">ker\u00fclni kell a t\u00falzott h\u00e1t\u00edvet.<\/span><\/strong> <img loading=\"lazy\" decoding=\"async\" class=\"size-medium wp-image-2739 aligncenter\" src=\"https:\/\/phoenixedzoterem.hu\/wp-content\/uploads\/2024\/10\/Nevtelen-terv-4-300x225.png\" alt=\"\" width=\"300\" height=\"225\" srcset=\"https:\/\/phoenixedzoterem.hu\/wp-content\/uploads\/2024\/10\/Nevtelen-terv-4-300x225.png 300w, https:\/\/phoenixedzoterem.hu\/wp-content\/uploads\/2024\/10\/Nevtelen-terv-4-768x576.png 768w, https:\/\/phoenixedzoterem.hu\/wp-content\/uploads\/2024\/10\/Nevtelen-terv-4-16x12.png 16w, https:\/\/phoenixedzoterem.hu\/wp-content\/uploads\/2024\/10\/Nevtelen-terv-4.png 1008w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/>\u00a0<\/li><li>Ne helyezd a l\u00e1badat a padra. Tartsd \u0151ket f\u00f6ld\u00f6n.<\/li><li>Az utols\u00f3 ism\u00e9tl\u00e9s sor\u00e1n teljesen ny\u00fajtsd ki a karodat, miel\u0151tt a rudat visszahelyezn\u00e9d a hely\u00e9re. Ne c\u00e9lozd k\u00f6zvetlen\u00fcl a kamp\u00f3kat, el\u0151fordulhat, hogy nem siker\u00fcl!<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e104210 elementor-widget elementor-widget-spacer\" data-id=\"e104210\" 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-25984b73 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=\"25984b73\" 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-3ac15b8e 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=\"3ac15b8e\" 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-17264aa0 elementor-widget elementor-widget-wpr-post-navigation\" data-id=\"17264aa0\" 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\/core-gyakorlatok\/\" 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\/miert-nehezebb-a-noknek-a-fogyas\/\" 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-7861b1b7 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=\"7861b1b7\" 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-727e56d4 elementor-widget elementor-widget-spacer\" data-id=\"727e56d4\" 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-30f0d7bf elementor-widget elementor-widget-heading\" data-id=\"30f0d7bf\" 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-1e7b808c elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"1e7b808c\" 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-79b0f494 elementor-widget elementor-widget-wpr-magazine-grid\" data-id=\"79b0f494\" 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-54a754f2 elementor-widget elementor-widget-spacer\" data-id=\"54a754f2\" 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 fekvenyom\u00e1s az egyik legk\u00f6zkedveltebb fels\u0151test gyakorlat az eg\u00e9sz vil\u00e1gon. Viccb\u0151l m\u00e9g azt is szokt\u00e1k mondani, hogy a h\u00e9tf\u0151 a fekvenyom\u00e1s vil\u00e1gnapja. A tapasztalt sportol\u00f3k \u00e9s a kezd\u0151k egyar\u00e1nt b\u00fcszk\u00e9n er\u0151s\u00f6dnek \u00e9s \u00e9p\u00edtenek nagy \u00e9s er\u0151s mellizmokat a fekvenyom\u00f3 padon. De h\u00e1nyan v\u00e9gzik a gyakorlatokat helyesen, biztons\u00e1gosan?<\/p>","protected":false},"author":1,"featured_media":2730,"comment_status":"open","ping_status":"closed","sticky":false,"template":"elementor_canvas","format":"standard","meta":{"footnotes":""},"categories":[18],"tags":[17],"class_list":["post-2720","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sulyzos-edzes","tag-sulyzos-edzes"],"_links":{"self":[{"href":"https:\/\/phoenixedzoterem.hu\/en\/wp-json\/wp\/v2\/posts\/2720","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=2720"}],"version-history":[{"count":0,"href":"https:\/\/phoenixedzoterem.hu\/en\/wp-json\/wp\/v2\/posts\/2720\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/phoenixedzoterem.hu\/en\/wp-json\/wp\/v2\/media\/2730"}],"wp:attachment":[{"href":"https:\/\/phoenixedzoterem.hu\/en\/wp-json\/wp\/v2\/media?parent=2720"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/phoenixedzoterem.hu\/en\/wp-json\/wp\/v2\/categories?post=2720"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/phoenixedzoterem.hu\/en\/wp-json\/wp\/v2\/tags?post=2720"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}