A legalapvet\u0151bb \u00e9s leghasznosabb er\u0151nl\u00e9ti edz\u00e9s a fut\u00e1s, amelyet a korl\u00e1toz\u00f3 int\u00e9zked\u00e9sek alatt este 20 \u00f3ra el\u0151tt is elv\u00e9gezhet\u00fcnk, de ilyen hidegben m\u00e1r nem biztos, hogy kellemes ez a fajta tev\u00e9kenys\u00e9g. Ugyanez igaz a ker\u00e9kp\u00e1roz\u00e1sra is. A fut\u00f3pad, a szobabicikli vagy az elliptikus tr\u00e9ner mind kiv\u00e1l\u00f3 megold\u00e1s fitts\u00e9g\u00fcnk meg\u0151rz\u00e9s\u00e9hez.<\/p>\n
Persze nem mindenki olyan szerencs\u00e9s, hogy elf\u00e9r a lak\u00e1s\u00e1ban egy ilyen eszk\u00f6z, de j\u00f3 megold\u00e1s lehet ezek helyett p\u00e9ld\u00e1ul az ugr\u00e1l\u00f3k\u00f6telez\u00e9s \u2013 mondja Dobr\u00e1di Zsolt, az \u00c9rdi Box Klub vezet\u0151edz\u0151je, egyben szem\u00e9lyi edz\u0151, aki \u00fagynevezett \u201esaj\u00e1t tests\u00falyos\u201d gyakorlatokat is aj\u00e1nlott, mint a fekv\u0151t\u00e1masz, a t\u00f6rzsemel\u00e9s, a haspr\u00e9s, a h\u00faz\u00f3dzkod\u00e1s, a planking, a n\u00e9gy\u00fctem\u0171 fekv\u0151t\u00e1masz, a kit\u00f6r\u00e9s vagy guggol\u00e1s. Emellett n\u00e9h\u00e1ny olyan eszk\u00f6zt, amelyeket k\u00f6nnyed\u00e9n beszerezhet\u00fcnk, mint a TRX, a koordin\u00e1ci\u00f3s l\u00e9tra, a k\u00e9zis\u00falyz\u00f3k vagy a kettlebell, amikkel sz\u00e9les\u00edthetj\u00fck a gyakorlatok t\u00e1rh\u00e1z\u00e1t.<\/p>\n
A s\u00falyz\u00f3 egy\u00e9bk\u00e9nt m\u00e1sf\u00e9l literes \u00e1sv\u00e1nyvizes palackkal is helyettes\u00edthet\u0151, sz\u00e1mtalan vide\u00f3ban aj\u00e1nlj\u00e1k ezeket az otthoni edz\u00e9sekhez. \u00c9rdemes ezeket a lehet\u0151s\u00e9geket is kiakn\u00e1zni \u00e9s k\u00f6rben\u00e9zni a neten, hiszen sz\u00e1mos fitnesz edz\u0151 gyakorlatai \u00e9rhet\u0151ek el ily m\u00f3don, s\u0151t m\u00e9g Capoeira Aerobik \u00f3r\u00e1kat is tal\u00e1lunk. Ak\u00e1r zs\u00edrt \u00e9getni, ak\u00e1r izmot n\u00f6velni szeretn\u00e9nk, megtal\u00e1ljuk a sz\u00e1munkra megfelel\u0151t mozg\u00e1st, de nagyon fontos a bemeleg\u00edt\u00e9s \u00e9s a ny\u00fajt\u00e1s, \u00e9s minden ilyen vide\u00f3ban hangs\u00falyozz\u00e1k azt is, hogy ha b\u00e1rmilyen f\u00e1jdalmat \u00e9rz\u00fcnk, hagyjuk abba a gyakorlatot.<\/p>\n
Dobr\u00e1di Zsolt arra is felh\u00edvja a figyelmet, hogy minden gyakorlat el\u0151tt alaposan n\u00e9zz\u00fcnk ut\u00e1na, hogyan kell azt helyesen csin\u00e1lni, ellenkez\u0151 esetben ak\u00e1r hossz\u00fat\u00e1v\u00fa, k\u00e1ros k\u00f6vetkezm\u00e9nyei is lehetnek. \u201eA legfontosabb a fokozatoss\u00e1g elv\u00e9nek a betart\u00e1sa. Ne kezdj\u00fck r\u00f6gt\u00f6n nagy s\u00falyokkal, nagy mennyis\u00e9gben, ink\u00e1bb napr\u00f3l napra, h\u00e9tr\u0151l h\u00e9tre n\u00f6velj\u00fck a gyakorlatok sz\u00e1m\u00e1t, intenzit\u00e1s\u00e1t.\u201d Az otthonra v\u00e1s\u00e1rolt bokszzs\u00e1kot j\u00f3 megold\u00e1snak tartja, de helytelen mozdulatn\u00e1l, \u00f6k\u00f6ltart\u00e1sn\u00e1l meg is s\u00e9r\u00fclhet\u00fcnk. \u201eBand\u00e1zst mindenk\u00e9pp szerezz\u00fcnk be, \u00e9s k\u00f6ss\u00fck a csukl\u00f3nk k\u00f6r\u00e9. Ha nincs el\u0151k\u00e9pzetts\u00e9g\u00fcnk, akkor nagyon figyelj\u00fcnk r\u00e1, hogy j\u00f3l \u00f6k\u00f6lbe legyen szor\u00edtva a kez\u00fcnk, mert ha nincs, akkor egy laz\u00e1bb \u00fct\u00e9sn\u00e9l k\u00f6nnyen megs\u00e9r\u00fclhet\u00fcnk. A kezd\u0151knek is \u00e9rdemesebb nagyobb zs\u00e1kot v\u00e1s\u00e1rolni, hiszen azzal k\u00f6nnyebben r\u00e1\u00e9rezhet\u00fcnk az \u00fct\u0151t\u00e1vols\u00e1gra, mint a kisebb, mozg\u00e9konyabb zs\u00e1kokn\u00e1l, amelyek ink\u00e1bb a halad\u00f3k \u00fcgyess\u00e9gi, gyorsas\u00e1gi fejleszt\u00e9s\u00e9re szolg\u00e1lnak.<\/p>\n
Sok fitneszedz\u0151 \u00e1llt \u00e1t online edz\u00e9sekre, akikhez b\u00e1rmikor lehet\u0151s\u00e9g van csatlakozni, b\u00e1r ez \u00e9rtelemszer\u0171en kicsit m\u00e1s \u00e9lm\u00e9nyt ny\u00fajt, mint az \u00e9l\u0151 \u00f3r\u00e1k. \u201e\u00c9n ilyenkor is megpr\u00f3b\u00e1lom buzd\u00edtani \u00e9s dics\u00e9rni is \u0151ket. \u2013 mondja Z\u00f3lyomi Zsirkai No\u00e9mi. \u201eAmikor azt gondolom, hogy f\u00e1radnak, akkor bizony j\u00f6nnek a Ne hagyd abba! vagy az Emeld a l\u00e1bad! utas\u00edt\u00e1sok. De ha valaki elhat\u00e1rozza, hogy folytatja az edz\u00e9seket online form\u00e1ban is, nem fog neki probl\u00e9m\u00e1t okozni \u00e9s v\u00e9gig fogja csin\u00e1lni. Akik pedig r\u00e9g\u00f3ta j\u00e1rnak hozz\u00e1m, megtanult\u00e1k m\u00e1r, hogy hogyan kell szab\u00e1lyosan csin\u00e1lni a gyakorlatok, \u00edgy nem is igen sz\u00fcks\u00e9ges kijav\u00edtani azokat\u201d \u2013 teszi hozz\u00e1 az \u00c9rden \u00e9l\u0151 edz\u0151.<\/p>\n
Aki pedig m\u00e9g ezek ut\u00e1n sem tal\u00e1lt sz\u00e1m\u00e1ra szimpatikus mozg\u00e1sform\u00e1t, annak 50-60-as perces temp\u00f3s gyalogl\u00e1st javasolnak a szakemberek, hiszen megfelel\u0151 pulzussz\u00e1m mellett kiv\u00e1l\u00f3 kering\u00e9s fokoz\u00f3 \u00e9s zs\u00edr\u00e9get\u0151 tev\u00e9kenys\u00e9g.<\/p>","protected":false},"excerpt":{"rendered":"
B\u00e1r a korl\u00e1toz\u00f3 int\u00e9zked\u00e9sek miatt bez\u00e1rtak a konditermek, sz\u00e1mos gyakorlat van, amivel a n\u00e9gy fal k\u00f6z\u00f6tt is fitten tarthatjuk magunkat.<\/p>","protected":false},"author":8,"featured_media":0,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"","_seopress_titles_desc":"","_seopress_robots_index":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[1],"cikk_cimkek":[104,25],"content_flags":[],"content_icons":[],"class_list":["post-10506","post","type-post","status-publish","format-standard","hentry","category-erdmost","cikk_cimkek-koronavirus","cikk_cimkek-mindennapok"],"acf":[],"_links":{"self":[{"href":"https:\/\/erdmost.hu\/en\/wp-json\/wp\/v2\/posts\/10506","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/erdmost.hu\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/erdmost.hu\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/erdmost.hu\/en\/wp-json\/wp\/v2\/users\/8"}],"replies":[{"embeddable":true,"href":"https:\/\/erdmost.hu\/en\/wp-json\/wp\/v2\/comments?post=10506"}],"version-history":[{"count":0,"href":"https:\/\/erdmost.hu\/en\/wp-json\/wp\/v2\/posts\/10506\/revisions"}],"wp:attachment":[{"href":"https:\/\/erdmost.hu\/en\/wp-json\/wp\/v2\/media?parent=10506"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/erdmost.hu\/en\/wp-json\/wp\/v2\/categories?post=10506"},{"taxonomy":"cikk_cimkek","embeddable":true,"href":"https:\/\/erdmost.hu\/en\/wp-json\/wp\/v2\/cikk_cimkek?post=10506"},{"taxonomy":"content_flags","embeddable":true,"href":"https:\/\/erdmost.hu\/en\/wp-json\/wp\/v2\/content_flags?post=10506"},{"taxonomy":"content_icons","embeddable":true,"href":"https:\/\/erdmost.hu\/en\/wp-json\/wp\/v2\/content_icons?post=10506"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}