{"id":1160,"date":"2025-07-26T16:55:20","date_gmt":"2025-07-26T14:55:20","guid":{"rendered":"https:\/\/fitt-training.com\/?p=1160"},"modified":"2025-08-26T17:22:46","modified_gmt":"2025-08-26T15:22:46","slug":"feszes-has-karcsu-derek","status":"publish","type":"post","link":"https:\/\/fitt-training.com\/en\/feszes-has-karcsu-derek\/","title":{"rendered":"Feszes has, karcs\u00fa der\u00e9k?"},"content":{"rendered":"<h2 class=\"wp-block-heading\">Amit a has- \u00e9s der\u00e9kform\u00e1l\u00e1sr\u00f3l tudni \u00e9rdemes<\/h2>\n\n\n\n<p>\u201eFeszes hasizmokat \u00e9s keskeny derekat szeretn\u00e9k!\u201d \u2013 ha kapn\u00e9k egy ezrest minden alkalommal, amikor ezt hallom, m\u00e1r vehetn\u00e9k egy saj\u00e1t edz\u0151termet.<br>Leggyakrabban n\u0151k fogalmazz\u00e1k meg ezt a v\u00e1gyat, de a c\u00e9l m\u00f6g\u00f6tt sokkal t\u00f6bb van, mint a t\u00fck\u00f6rk\u00e9p: a hasizmoknak \u00e9s a der\u00e9k k\u00f6r\u00fcli izmoknak kulcsszerep\u00fck van a stabil testtart\u00e1sban, gerincv\u00e9delemben \u00e9s mozg\u00e1skoordin\u00e1ci\u00f3ban is.<br>A j\u00f3l fel\u00e9p\u00edtett edz\u00e9sprogramban a der\u00e9k \u00e9s a has form\u00e1l\u00e1sa nem k\u00fcl\u00f6n\u00e1ll\u00f3 feladat, hanem szervesen be\u00e9p\u00fcl a t\u00f6rzsizom-er\u0151s\u00edt\u00e9sbe \u2013 ami az eg\u00e9szs\u00e9ges, funkcion\u00e1lis mozg\u00e1s alapja.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Mi kell hozz\u00e1?<\/h3>\n\n\n\n<p><strong>H\u00e1rom t\u00e9nyez\u0151 n\u00e9lk\u00fcl nem lesz eredm\u00e9ny:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Genetika<\/strong> \u2013 Ezen nem tudunk v\u00e1ltoztatni.<\/li>\n\n\n\n<li><strong>T\u00e1pl\u00e1lkoz\u00e1s <\/strong>\u2013 Itt dietetikus seg\u00edts\u00e9g\u00e9t \u00e9rdemes k\u00e9rni.<\/li>\n\n\n\n<li><strong>Megfelel\u0151 edz\u00e9s<\/strong> \u2013 Ez az \u00e9n ter\u00fcletem. \u00c9s ebben tudok seg\u00edteni.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Mit jelent ez pontosan?<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">\u00c1ll\u00f3k\u00e9pess\u00e9gi munka<\/h4>\n\n\n\n<p>(30\u201340 perc, k\u00f6zepes intenzit\u00e1ssal):<br>Ez nem csak a hasizmok fedetts\u00e9g\u00e9t seg\u00edt cs\u00f6kkenteni, hanem a sz\u00e9nhidr\u00e1tok lerak\u00f3d\u00e1s\u00e1t is megel\u0151zi. Fontos eleme a zs\u00edrm\u00e1j kezel\u00e9se mozg\u00e1ssal \u00e9s a II-es t\u00edpus\u00fa cukorbetegs\u00e9g edz\u00e9ssel val\u00f3 menedzsel\u00e9s\u00e9nek is.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">C\u00e9lzott hasizomgyakorlatok:<\/h4>\n\n\n\n<p>Ezek az izmok t\u00f6bbs\u00e9g\u00e9ben feh\u00e9r rostokat tartalmaznak \u2013 vagyis r\u00f6vid, intenz\u00edv terhel\u00e9sre reag\u00e1lnak. Triszettek, \u00f3ri\u00e1s szettek, 3\u20135 k\u00f6rben, 10\u201312 ism\u00e9tl\u00e9ssz\u00e1mmal (halad\u00f3k eset\u00e9ben emelkedhet az ism\u00e9tl\u00e9ssz\u00e1m), a has teljes fel\u00fclet\u00e9t bevonva (egyenes, ferde, als\u00f3-oldals\u00f3 r\u00e9gi\u00f3k). A Benu Patika magazinba \u00edrott cikkemben tal\u00e1lsz n\u00e9h\u00e1ny p\u00e9ld\u00e1t ezekre a gyakorlatokra.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Kivitelez\u00e9s, kivitelez\u00e9s, kivitelez\u00e9s!<\/h4>\n\n\n\n<p>A der\u00e9kt\u00e1ji s\u00e9r\u00fcl\u00e9sek megel\u0151zhet\u0151k tudatos mozdulatokkal. P\u00e9ld\u00e1ul hanyatt fekve a t\u00e9rdek felh\u00faz\u00e1s\u00e1val k\u00f6nnyebb leszor\u00edtani a h\u00e1t als\u00f3 szakasz\u00e1t \u2013 ez v\u00e9delmet ny\u00fajt. A t\u00f6rzs ford\u00edt\u00e1s\u00e1n\u00e1l pedig ker\u00fclj\u00fck a hirtelen, gerincet csavar\u00f3 mozdulatokat.<\/p>\n\n\n\n<p><strong>A j\u00f3l kivitelezett gyakorlatsor nem f\u00e1j a derekadnak \u2013 de f\u00e1radt lesz t\u0151le a hasad. Ez a c\u00e9l.<\/strong><\/p>\n\n\n\n<h4 class=\"wp-block-heading\">+1: A ny\u00fajt\u00e1s<\/h4>\n\n\n\n<p>A megfelel\u0151 regener\u00e1ci\u00f3 ugyanolyan fontos, mint az edz\u00e9s. Ny\u00fajt\u00e1s n\u00e9lk\u00fcl nincs eg\u00e9szs\u00e9ges fejl\u0151d\u00e9s, f\u0151leg 40 felett.<\/p>\n\n\n\n<p><strong>A has- \u00e9s der\u00e9kform\u00e1l\u00e1s nem csup\u00e1n eszt\u00e9tikai k\u00e9rd\u00e9s.<\/strong><\/p>\n\n\n\n<p>Ha eg\u00e9szs\u00e9gmeg\u0151rz\u00e9s testmozg\u00e1ssal, edz\u00e9s kr\u00f3nikus betegs\u00e9ggel, vagy ak\u00e1r gy\u00f3gyszercs\u00f6kkent\u00e9s \u00e9letm\u00f3dv\u00e1lt\u00e1ssal a c\u00e9lod, akkor a t\u00f6rzsizom edz\u00e9se a legjobb bar\u00e1tod lesz.<\/p>\n\n\n\n<p>Seg\u00edts\u00e9gre van sz\u00fcks\u00e9ged? <a href=\"https:\/\/fitt-training.com\/en\/#erdeklodes\">Jelentkezz be<\/a> hozz\u00e1m \u00e1llapotfelm\u00e9r\u00e9sre!<\/p>\n\n\n\n<p><\/p>","protected":false},"excerpt":{"rendered":"<p>Amit a has- \u00e9s der\u00e9kform\u00e1l\u00e1sr\u00f3l tudni \u00e9rdemes \u201eFeszes hasizmokat \u00e9s keskeny derekat szeretn\u00e9k!\u201d \u2013 ha kapn\u00e9k egy ezrest minden alkalommal, amikor ezt hallom, m\u00e1r vehetn\u00e9k egy saj\u00e1t edz\u0151termet.Leggyakrabban n\u0151k fogalmazz\u00e1k meg ezt a v\u00e1gyat, de a c\u00e9l m\u00f6g\u00f6tt sokkal t\u00f6bb van, mint a t\u00fck\u00f6rk\u00e9p: a hasizmoknak \u00e9s a der\u00e9k k\u00f6r\u00fcli izmoknak kulcsszerep\u00fck van a stabil [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":973,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[26],"class_list":["post-1160","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-edzes","tag-feszes-has"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Feszes has, karcs\u00fa der\u00e9k? 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