{"id":82,"date":"2023-07-10T12:05:51","date_gmt":"2023-07-10T12:05:51","guid":{"rendered":"https:\/\/neshio.de\/?p=82"},"modified":"2023-07-12T08:05:54","modified_gmt":"2023-07-12T08:05:54","slug":"wie-viele-liegestuetze","status":"publish","type":"post","link":"https:\/\/neshio.de\/hu\/how-many-layers\/","title":{"rendered":"H\u00e1ny fekv\u0151t\u00e1maszt kellene csin\u00e1lnod naponta?"},"content":{"rendered":"<p class=\"has-drop-cap\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-was-sind-die-vorteile-von-liegestutzen\">Milyen el\u0151nyei vannak a fekv\u0151t\u00e1maszoknak?<\/h2>\n\n\n\n<p>Nem v\u00e9letlen, hogy a fekv\u0151t\u00e1maszok az edz\u0151terem egyik alapfeladata, mondja Steve, a NASM min\u0151s\u00edtett edz\u0151je \u00e9s a fut\u00f3st\u00fadi\u00f3k oktat\u00e1si igazgat\u00f3ja . A fels\u0151test izmait edzheted, \u00e9s a gyakorlat minden el\u0151ny\u00e9t \u00e9lvezheted, ak\u00e1r \u00faj vagy a fekv\u0151t\u00e1maszok ter\u00e9n, ak\u00e1r tapasztalt profi vagy.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Fels\u0151test-er\u0151:&nbsp;<\/strong>A fekv\u0151t\u00e1maszok egyszerre dolgoztatj\u00e1k a mellkast, a h\u00e1tat, a v\u00e1llakat \u00e9s a karokat , mondja Stonehouse, ami a fels\u0151test minden nagyobb izomcsoportj\u00e1ban er\u0151t fejleszt.<\/li>\n\n\n\n<li><strong>Atomenergia \u00e9s stabiliz\u00e1ci\u00f3:<\/strong>&nbsp;\u00c9s a fekv\u0151t\u00e1maszok nem csak a fels\u0151test izmainak er\u0151s\u00edt\u00e9s\u00e9re j\u00f3k, teszi hozz\u00e1 Stonehouse. A t\u00f6rzsedet is megdolgoztatj\u00e1k. Gondolj csak bele - a fekv\u0151t\u00e1masz hasonl\u00f3 a plankhez , csak n\u00e9mi extra karmozg\u00e1ssal. Az eredm\u00e9ny? A t\u00f6rzs er\u0151ss\u00e9g\u00e9t \u00e9s stabilit\u00e1s\u00e1t fejleszti az\u00e1ltal, hogy megtartja a plank form\u00e1t, mik\u00f6zben v\u00e9grehajtja az ism\u00e9tl\u00e9seket.<\/li>\n\n\n\n<li><strong>Izom\u00e1ll\u00f3k\u00e9pess\u00e9g:<\/strong>&nbsp;Ahogy n\u0151 az er\u0151d, \u00fagy n\u0151 az izom\u00e1ll\u00f3k\u00e9pess\u00e9ged is , mondja Stonehouse. Ez az izmok azon k\u00e9pess\u00e9ge, hogy id\u0151vel ellen\u00e1ll\u00e1ssal szemben is k\u00e9pesek dolgozni. A megn\u00f6vekedett izom\u00e1ll\u00f3k\u00e9pess\u00e9g nemcsak abban seg\u00edt, hogy t\u00f6bb ism\u00e9tl\u00e9st \u00e9rj el az edz\u0151teremben, hanem megk\u00f6nny\u00edti az olyan mindennapi tev\u00e9kenys\u00e9geket is, mint p\u00e9ld\u00e1ul a neh\u00e9z terhek cipel\u00e9se.<\/li>\n\n\n\n<li><strong>Jobb testtart\u00e1s:<\/strong>&nbsp;B\u00f3nusz az er\u0151sebb fels\u0151testhez \u00e9s a t\u00f6rzshez? Stonehouse szerint a jobb testtart\u00e1s. Az er\u0151sebb h\u00e1t- \u00e9s t\u00f6rzsizmok azt jelentik, hogy k\u00f6nnyebb egyenesen tartani magad, ami seg\u00edthet ellens\u00falyozni az eg\u00e9sz napos \u00edr\u00f3asztaln\u00e1l \u00fcl\u00e9sb\u0151l ad\u00f3d\u00f3 WFH-f\u00e1jdalmak egy r\u00e9sz\u00e9t.<\/li>\n\n\n\n<li><strong>Sokoldal\u00faan felhaszn\u00e1lhat\u00f3:<\/strong>&nbsp;Sims szerint a fekv\u0151t\u00e1maszoknak sokf\u00e9le form\u00e1ja \u00e9s m\u00e9rete van. Ez teszi t\u00f6k\u00e9letes gyakorlatt\u00e1 minden fitts\u00e9gi szinthez tartoz\u00f3 ember sz\u00e1m\u00e1ra. Legyen a fekv\u0151t\u00e1masz t\u00e9rdre vagy l\u00e1bra helyezve, vagy v\u00e1ltoztassa meg a kezek elhelyez\u00e9s\u00e9t, hogy a kar k\u00fcl\u00f6nb\u00f6z\u0151 izmait c\u00e9lozza meg - nem sz\u00e1m\u00edt, mit szeretne, van egy fekv\u0151t\u00e1masz-vari\u00e1ci\u00f3 az \u00d6n sz\u00e1m\u00e1ra.<\/li>\n\n\n\n<li><strong>Nincs sz\u00fcks\u00e9g felszerel\u00e9sre:<\/strong>&nbsp;B\u00e1rhol, b\u00e1rmikor v\u00e9gezhetsz fekv\u0151t\u00e1maszt, teszi hozz\u00e1 Sims - csak a tests\u00falyra van sz\u00fcks\u00e9ged.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-was-machen-liegestutze-mit-dem-korper\">Mit tesznek a fekv\u0151t\u00e1maszok a testtel?<\/h2>\n\n\n\n<p>Ha fekv\u0151t\u00e1maszr\u00f3l van sz\u00f3, egy dolog biztos: a fels\u0151tested \u00e9rezni fogja az \u00e9g\u00e9st. A fekv\u0151t\u00e1maszok minden fajt\u00e1ja ig\u00e9nybe veszi a mellkast, a h\u00e1tat, a v\u00e1llakat \u00e9s a karokat, \u00e9s a gyakorlat k\u00fcl\u00f6nb\u00f6z\u0151 vari\u00e1ci\u00f3it is kipr\u00f3b\u00e1lhatod, hogy m\u00e9g jobban megc\u00e9lozd az egyes izmokat. Ha p\u00e9ld\u00e1ul egy hagyom\u00e1nyos fekv\u0151t\u00e1maszt \u00fagy v\u00e9gzel, hogy a kezeidet a v\u00e1llad alatt tartod, a mellkasodat fogod hangs\u00falyozni, m\u00edg egy keskeny fekv\u0151t\u00e1masz a kezeiddel k\u00f6zelebb az oldaladhoz a tricepszedet c\u00e9lozza meg . \u00c9s f\u00fcggetlen\u00fcl a vari\u00e1ci\u00f3t\u00f3l, a testet a mozg\u00e1s sor\u00e1n v\u00e9gig plank form\u00e1ban tartva a t\u00f6rzsedet arra k\u00e9nyszer\u00edted, hogy az ism\u00e9tl\u00e9sek befejez\u00e9s\u00e9ig a t\u00f6rzsed is mozg\u00e1sban maradjon.<\/p>\n\n\n\n<p>A fekv\u0151t\u00e1maszok Sims szerint a sz\u00edvedet is felp\u00f6rgethetik. Az \u00f6sszes nagy izom egyidej\u0171 haszn\u00e1lata arra k\u00e9nyszer\u00edti a sz\u00edvedet, hogy kem\u00e9nyen dolgozzon, hogy a v\u00e9rt eljuttassa ezekbe a sz\u00f6vetekbe. \u00c9s id\u0151vel ez a sz\u00edvedre gyakorolt eg\u00e9szs\u00e9ges terhel\u00e9s el\u0151seg\u00edtheti a sz\u00edv- \u00e9s \u00e9rrendszeri eg\u00e9szs\u00e9get.<\/p>\n\n\n\n<p>A j\u00f3 forma gyakorl\u00e1sa azonban elengedhetetlen ahhoz, hogy a legt\u00f6bbet hozd ki a fekv\u0151t\u00e1maszokb\u00f3l, mondja Stonehouse. Ak\u00e1r t\u00e9rdre, ak\u00e1r l\u00e1bujjhegyen v\u00e9gzi a fekv\u0151t\u00e1maszt, a teljes mozdulatot (amely 90 fokos k\u00f6ny\u00f6khajl\u00edt\u00e1sig leereszkedik, majd visszanyom\u00f3dik) hossz\u00fa, egyenes h\u00e1ttal kell elv\u00e9geznie, hogy ne terhelje feleslegesen az \u00edz\u00fcleteit .<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-wie-viele-liegestutze-sollten-sie-pro-tag-machen\">H\u00e1ny fekv\u0151t\u00e1maszt kellene csin\u00e1lnod naponta?<\/h2>\n\n\n\n<p>Sims szerint mindenkinek m\u00e1s a fitts\u00e9gi szintje \u00e9s k\u00e9pess\u00e9ge, \u00e9s a naponta elv\u00e9gzend\u0151 fekv\u0151t\u00e1maszok sz\u00e1ma is egy\u00e9nenk\u00e9nt v\u00e1ltozik. Kezdetnek azt javasolja, hogy heti h\u00e1rom-n\u00e9gy alkalommal \u00e9p\u00edts\u00fck be a fekv\u0151t\u00e1maszokat az edz\u00e9sbe, hogy a test\u00fcnknek legyen ideje regener\u00e1l\u00f3dni az izzaszt\u00f3 edz\u00e9sek k\u00f6z\u00f6tt. Ha m\u00e9g \u00faj vagy a fitneszben vagy a fekv\u0151t\u00e1maszokban, azt javasolja, hogy edz\u00e9senk\u00e9nt 5-10 ism\u00e9tl\u00e9ssel kezdj, \u00e9s onnan n\u00f6veld. Ha ezt teljes\u00edthet\u0151nek \u00e9rzi, Stonehouse azt javasolja, hogy k\u00e9t-h\u00e1rom, egyenk\u00e9nt 10 fekv\u0151t\u00e1maszb\u00f3l \u00e1ll\u00f3 sorozatot v\u00e9gezzen, a k\u00e9t sorozat k\u00f6z\u00f6tt r\u00f6vid pihen\u0151vel. ha ezt a mennyis\u00e9get m\u00e1r k\u00e9nyelmesnek \u00e9rzi, akkor lassan n\u00f6velheti az ism\u00e9tl\u00e9ssz\u00e1mot olyan szintre, ahol kih\u00edv\u00e1snak \u00e9rzi, de nem \u00e9rzi, hogy a fizikai hat\u00e1rait feszegeti.<\/p>\n\n\n\n<p>\u00c9s ne f\u00e9ljen m\u00f3dos\u00edt\u00e1sokat alkalmazni, ha sz\u00fcks\u00e9ge van r\u00e1juk - teszi hozz\u00e1 Stonehouse. Sims azt javasolja, hogy a t\u00e9rdeit engedje le a padl\u00f3ra, vagy a padl\u00f3 helyett a falnak t\u00e1maszkodva v\u00e9gezze a fekv\u0151t\u00e1maszokat.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-wie-sie-feststellen-konnen-ob-sie-sich-uberanstrengen\">Hogyan lehet megmondani, hogy t\u00falhajszolja-e mag\u00e1t<\/h2>\n\n\n\n<p>Ne feledd - a fekv\u0151t\u00e1maszok nem mindig a maxim\u00e1lis er\u0151fesz\u00edt\u00e9sr\u0151l sz\u00f3lnak, figyelmeztet Stonehouse. \"Csak az\u00e9rt, mert egy nap meg tudsz csin\u00e1lni egy bizonyos sz\u00e1m\u00fa fekv\u0151t\u00e1maszt, nem mindig jelenti azt, hogy meg is kell tenned\" - mondja a Neshido-nak. Fontos, hogy a tested regener\u00e1l\u00f3djon az edz\u00e9s ut\u00e1n, hogy az izmaid eg\u00e9szs\u00e9gesek \u00e9s er\u0151sek maradjanak. Ez\u00e9rt azt aj\u00e1nlja, hogy ezt az egyens\u00falyt helyezd el\u0151t\u00e9rbe ahelyett, hogy megpr\u00f3b\u00e1ln\u00e1l min\u00e9l t\u00f6bb fekv\u0151t\u00e1maszt csin\u00e1lni.<\/p>\n\n\n\n<p>Biztos jele annak, hogy t\u00falz\u00e1sba viszed? A f\u00e1jdalom, mondja. M\u00edg n\u00e9mi f\u00e1jdalom az edz\u00e9s ut\u00e1n norm\u00e1lis, a fekv\u0151t\u00e1masz k\u00f6zben vagy ut\u00e1na \u00e9rzett f\u00e1jdalom annak a jele, hogy t\u00falterheled vagy megs\u00e9r\u00fclnek az \u00edz\u00fcleteid vagy az izmaid - mondja. Ha ez a helyzet, hagyja abba a fekv\u0151t\u00e1maszokat, \u00e9s a tov\u00e1bbi s\u00e9r\u00fcl\u00e9sek elker\u00fcl\u00e9se \u00e9rdek\u00e9ben forduljon orvos\u00e1hoz.<\/p>\n\n\n\n<p>A kimer\u00fcl\u00e9sig val\u00f3 munkav\u00e9gz\u00e9s egy m\u00e1sik jele annak, hogy t\u00fal sok ism\u00e9tl\u00e9st v\u00e9gzel, teszi hozz\u00e1 Sims. Mik\u00f6zben&nbsp;<em>n\u00e9h\u00e1ny<\/em>&nbsp;er\u0151fesz\u00edt\u00e9seket teszel, hogy befejezd a sorozatodat, az az \u00e9rz\u00e9s, hogy ut\u00e1na \u00f6ssze kell omlanod, azt jelezheti, hogy t\u00falz\u00e1sba viszed. Ehelyett azt javasolja, hogy hallgass a testedre - v\u00e9gezz annyi fekv\u0151t\u00e1maszt, hogy \u00fagy \u00e9rezd, kih\u00edv\u00e1st jelentesz magadnak, nem pedig kimer\u00edted magad.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-fazit\">K\u00f6vetkeztet\u00e9s<\/h2>\n\n\n\n<p>A fekv\u0151t\u00e1maszok nem v\u00e9letlen\u00fcl j\u00f3 gyakorlatok: a fels\u0151test \u00e9s a t\u00f6rzs erej\u00e9t \u00e9p\u00edtik, jav\u00edtj\u00e1k az \u00e1ll\u00f3k\u00e9pess\u00e9get \u00e9s a stabilit\u00e1st, \u00e9s sokoldal\u00faan felhaszn\u00e1lhat\u00f3k mindenf\u00e9le er\u0151nl\u00e9ti edz\u00e9sprogramban. Ha \u00faj vagy a gyakorlatban, kezdd k\u00f6r\u00fclbel\u00fcl heti h\u00e1rom-n\u00e9gy alkalommal, edz\u00e9senk\u00e9nt legfeljebb h\u00e1rom 10 ism\u00e9tl\u00e9sb\u0151l \u00e1ll\u00f3 sorozattal. Haszn\u00e1ljon b\u00e1rmilyen m\u00f3dos\u00edt\u00e1st, amely k\u00e9nyelmesebb\u00e9 teszi a mozg\u00e1st a teste sz\u00e1m\u00e1ra. Ha t\u00f6bbet szeretne, v\u00e1lasszon t\u00f6bb ism\u00e9tl\u00e9st, ahol \u00fagy \u00e9rzi, hogy meger\u0151lteti mag\u00e1t, de nem mer\u00fcl ki teljesen. ha pedig az edz\u00e9s ut\u00e1ni szok\u00e1sos f\u00e1jdalmakon t\u00fal kellemetlen \u00e9rz\u00e9st vagy f\u00e1jdalmat \u00e9rez, hagyja abba a fekv\u0151t\u00e1maszt, hogy a test\u00e9nek legyen ideje regener\u00e1l\u00f3dni.<\/p>\n\n\n\n<p><\/p>","protected":false},"excerpt":{"rendered":"<p>Was sind die Vorteile von Liegest\u00fctzen? Es ist kein Zufall, dass Liegest\u00fctze ein Grundnahrungsmittel im Fitnessstudio sind, sagt Steve, NASM-zertifizierter [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":84,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_uag_custom_page_level_css":"","site-sidebar-layout":"default","site-content-layout":"default","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":"default","adv-header-id-meta":"","stick-header-meta":"default","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":[13],"tags":[],"class_list":["post-82","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.12 (Yoast SEO v27.4) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Wie viele Liegest\u00fctze sollten Sie pro Tag machen? - NESHIO<\/title>\n<meta name=\"description\" content=\"Was sind die Vorteile von Liegest\u00fctzen und wieviele sollte ich machen? 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