{"id":25596,"date":"2023-11-03T15:32:31","date_gmt":"2023-11-03T15:32:31","guid":{"rendered":"https:\/\/www.sporfixo.com\/hu\/?post_type=own_hposts&#038;p=25596"},"modified":"2023-11-03T15:39:15","modified_gmt":"2023-11-03T15:39:15","slug":"b-spinning","status":"publish","type":"own_hposts","link":"https:\/\/www.sporfixo.com\/hu\/b-spinning\/","title":{"rendered":"Spinning: Hogyan v\u00e9gezz\u00fcnk spinning edz\u00e9st otthon?"},"content":{"rendered":"\n<div class=\"wp-block-uagb-columns uagb-columns__wrap uagb-columns__background-color uagb-columns__stack-mobile uagb-columns__valign-top uagb-columns__gap-0 alignfull uagb-block-92a6a00a black-link\"><div class=\"uagb-columns__overlay\"><\/div><div class=\"uagb-columns__inner-wrap uagb-columns__columns-1\">\n<div class=\"wp-block-uagb-column uagb-column__wrap uagb-column__background-none uagb-block-5bd0d7b8\"><div class=\"uagb-column__overlay\"><\/div><div class=\"uagb-column__inner-wrap\">\n<h1>Spinning: Hogyan v\u00e9gezz\u00fcnk spinning edz\u00e9st otthon?<\/h1>\n<div id=\"toc_container\" class=\"toc_transparent no_bullets\"><p class=\"toc_title\">Tartalom<\/p><ul class=\"toc_list\"><li><a href=\"#Mi_az_a_spinning\">Mi az a spinning?<\/a><\/li><li><a href=\"#Mire_jo\">Mire j\u00f3?<\/a><\/li><li><a href=\"#Spinning_ora\">Spinning \u00f3ra<\/a><\/li><li><a href=\"#Hogyan_vegezzunk_otthoni_spinninget\">Hogyan v\u00e9gezz\u00fcnk otthoni spinninget<\/a><\/li><li><a href=\"#Edzestipusok_es_technika\">Edz\u00e9st\u00edpusok \u00e9s technika<\/a><\/li><li><a href=\"#Edzesterv\">Edz\u00e9sterv<\/a><\/li><li><a href=\"#Kerekpar_beallitasa\">Ker\u00e9kp\u00e1r be\u00e1ll\u00edt\u00e1sa<\/a><\/li><li><a href=\"#Ruha_es_felszereles\">Ruha \u00e9s felszerel\u00e9s<\/a><\/li><\/ul><\/div>\n\n<\/div><\/div>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-uagb-columns uagb-columns__wrap uagb-columns__background-none uagb-columns__stack-mobile uagb-columns__valign-undefined uagb-columns__gap-0 alignundefined uagb-block-a0f4f450\"><div class=\"uagb-columns__overlay\"><\/div><div class=\"uagb-columns__inner-wrap uagb-columns__columns-1\">\n<div class=\"wp-block-uagb-column uagb-column__wrap uagb-column__background-none uagb-block-49e929d7\"><div class=\"uagb-column__overlay\"><\/div><div class=\"uagb-column__inner-wrap\">\n<h2><span id=\"Mi_az_a_spinning\">Mi az a spinning?<\/span><\/h2>\n<p>Az \u00e1ll\u00f3k\u00e9pess\u00e9gi edz\u00e9sek csoportj\u00e1ba tartozik. Ez az aerob gyakorlat egy spinning biciklin (spinning ker\u00e9kp\u00e1r) t\u00f6rt\u00e9n\u0151 ker\u00e9kp\u00e1roz\u00e1ssal zajlik. Az illet\u0151 k\u00fcl\u00f6nb\u00f6z\u0151 neh\u00e9zs\u00e9g\u0171 \u00fatvonalakat teljes\u00edt, leereszkedik, emelkedik vagy s\u00edkon tekereg. A spinning edz\u00e9ssel jav\u00edtja \u00e1ll\u00f3k\u00e9pess\u00e9g\u00e9t \u00e9s kond\u00edci\u00f3j\u00e1t, nem terheli az \u00edz\u00fcleti rendszert, \u00e9s kezd\u0151k sz\u00e1m\u00e1ra is alkalmas. Az edz\u00e9s k\u00fcl\u00f6nb\u00f6z\u0151 temp\u00f3kban t\u00f6rt\u00e9nik, egy ideig gyorsan, azt\u00e1n lassan, majd ezt k\u00f6vet\u0151en intenz\u00edv \u00e9s ig\u00e9nyesebb teker\u00e9s k\u00f6vetkezik.<\/p>\n\n\n\n<div class=\"wp-block-button is-style-fill\" style=\"text-align: center;\"><a class=\"wp-block-button__link has-background\" href=\"https:\/\/www.sporfixo.com\/hu\/spinning-kerekparok\/\">OTTHON SZERETN\u00c9M GYAKOROLNI A SPINNINGET<\/a><\/div>\n<br>\n<\/div><\/div>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-uagb-columns uagb-columns__wrap uagb-columns__background-none uagb-columns__stack-mobile uagb-columns__valign-undefined uagb-columns__gap-0 alignundefined uagb-block-062cfaef\"><div class=\"uagb-columns__overlay\"><\/div><div class=\"uagb-columns__inner-wrap uagb-columns__columns-1\">\n<div class=\"wp-block-uagb-column uagb-column__wrap uagb-column__background-none uagb-block-de4833d7\"><div class=\"uagb-column__overlay\"><\/div><div class=\"uagb-column__inner-wrap\">\n<h2><span id=\"Mire_jo\">Mire j\u00f3?<\/span><\/h2>\n<p>Edz\u00e9s k\u00f6zben minden izom stimul\u00e1l\u00f3dik, pozit\u00edvan hat a kering\u00e9si \u00e9s l\u00e9gz\u0151 rendszerekre. A rendszeres gyakorl\u00e1s jelent\u0151sen jav\u00edtja a fizikai \u00e1ll\u00f3k\u00e9pess\u00e9get, cs\u00f6kkenti a stresszt, a cellulitot, harcol a visszerek ellen, elt\u00e1vol\u00edtja a testb\u0151l a stri\u00e1kat \u00e9s er\u0151s\u00edti a test \u00e1ltal\u00e1nos ellen\u00e1ll\u00f3 k\u00e9pess\u00e9g\u00e9t. A spinning form\u00e1lja az alakot. A spinning sor\u00e1n legink\u00e1bb a combok, a fen\u00e9k, a l\u00e1bizmok, a h\u00e1t, az hasizmok \u00e9s az oldalak dolgoznak. A spinning bicikliz\u00e9s feszes\u00edti a b\u0151rt \u00e9s rugalmass\u00e1 teszi azt. A spinning el\u0151nyei a teljes test eg\u00e9szs\u00e9g\u00e9ben t\u00fckr\u00f6z\u0151dnek.<\/p>\n<ul>\n<li><strong>Fogy\u00e1s<\/strong> \u2013 Egy spinning \u00f3ra sor\u00e1n ak\u00e1r 600 kcal is el\u00e9gethet\u0151. A leghat\u00e9konyabb fogy\u00e1s \u00e9rdek\u00e9ben a maxim\u00e1lis pulzusnak (MTP) 65-85% k\u00f6z\u00f6tt kell mozognia. 65% alatti edz\u00e9ssel ugyan javul a fizikai \u00e1llapot, de a fogy\u00e1s nem jelentkezik. 85% felett m\u00e1r nem \u00e9gnek a zs\u00edrok, \u00edgy ez csak r\u00f6vid t\u00e1v\u00fa terhel\u00e9snek megfelel\u0151. Javasolt teh\u00e1t a lassabb halad\u00e1s jelent\u0151s terhel\u00e9si \u00e9s sebess\u00e9g-ingadoz\u00e1sok n\u00e9lk\u00fcl.<\/li>\n<\/ul>\n<h2><span id=\"Spinning_ora\">Spinning \u00f3ra<\/span><\/h2>\n<p>Az els\u0151 spinning edz\u00e9snek egy szakember fel\u00fcgyelete mellett kell megt\u00f6rt\u00e9nnie, aki edz\u0151termekben \u00e9s fitnesz k\u00f6zpontokban k\u00edn\u00e1lja szolg\u00e1ltat\u00e1sait. Egy spinning \u00f3ra k\u00f6r\u00fclbel\u00fcl 55 percig tart. Fontos az edz\u00e9s el\u0151tti bemeleg\u00edt\u00e9s, n\u00e9lk\u00fcle nem szabad kezdeni. Ezut\u00e1n be\u00e1ll\u00edtj\u00e1k a spinning biciklit. A t\u00f6rzsnek 45\u00b0-os sz\u00f6gben kell lennie, \u00e9s ha le\u00fcl a nyeregbe, k\u00e9pesnek kell lennie kiny\u00fajtani a l\u00e1b\u00e1t a ped\u00e1lokig. A karok k\u00f6ny\u00f6kben hajl\u00edtva vannak. Az edz\u00e9s sor\u00e1n a l\u00e1b els\u0151 r\u00e9sz\u00e9b\u0151l sz\u00e1rmazik a legt\u00f6bb er\u0151, amikor a ped\u00e1l lefel\u00e9 mutat.<\/p>\n<p>A spinninghez elengedhetetlen a zene. Ak\u00e1r a fitnesz k\u00f6zpont hangsz\u00f3r\u00f3j\u00e1b\u00f3l sz\u00f3l, vagy mindenki a saj\u00e1t f\u00fclhallgat\u00f3j\u00e1ban hallgat zen\u00e9t. A zene seg\u00edt fenntartani a temp\u00f3t \u00e9s be\u00e1ll\u00edtja a ritmust. A playlist a lassabb dalokt\u00f3l az edz\u00e9s felmeleg\u00edt\u00e9s\u00e9ig a gyorsabb dalokig terjed. A tr\u00e9nerek leggyakrabban rockot, popot, house-t vagy metalt v\u00e1lasztanak. De b\u00e1rmilyen zen\u00e9t v\u00e1laszthat, ami megfelel a temp\u00f3nak \u00e9s elegend\u0151 motiv\u00e1ci\u00f3t biztos\u00edt.<\/p>\n<h2><span id=\"Hogyan_vegezzunk_otthoni_spinninget\">Hogyan v\u00e9gezz\u00fcnk otthoni spinninget<\/span><\/h2>\n<p>Csak beszerez egy erre a sportra sz\u00e1nt tr\u00e9nert \u00e9s ismerkedjen meg az alapvet\u0151 szab\u00e1lyokkal. A tr\u00e9nerek rendelkeznek v\u00e9szf\u00e9kkel \u00e9s sz\u00e1m\u00edt\u00f3g\u00e9ppel, \u00e9s azzal k\u00fcl\u00f6nb\u00f6znek, hogy nincs szabad fut\u00e1suk. A sz\u00e1m\u00edt\u00f3g\u00e9p megmutatja az edz\u00e9s \u00e1llapot\u00e1t, sebess\u00e9get, megtett t\u00e1vols\u00e1got \u00e9s az el\u00e9getett kal\u00f3ri\u00e1kat. A be\u00e1ll\u00edt\u00e1sokat az utas\u00edt\u00e1sos vide\u00f3 alapj\u00e1n v\u00e9gezheti el a sz\u00e1m\u00edt\u00f3g\u00e9pen, amely mindig meg fogja k\u00e9rdezni, milyen t\u00edpus\u00fa edz\u00e9st prefer\u00e1l.<\/p>\n<p>A spinning bicikli tipikusan dr\u00e1g\u00e1bb, mint a szobaker\u00e9kp\u00e1r. \u00cdgy kell lennie, mert a komponensek \u00e9s a haszn\u00e1lat intenzit\u00e1sa elt\u00e9r\u0151. Minden biciklin\u00e9l megadnak egy maxim\u00e1lis s\u00falyt \u00e9s felhaszn\u00e1l\u00f3i magass\u00e1got. Olvasson tov\u00e1bb arr\u00f3l, <a href=\"https:\/\/www.sporfixo.com\/hu\/spinning-kerekparok\/spinning-biciklik\/\">hogyan v\u00e1lassza ki helyesen az otthoni spinning biciklit<\/a>.<\/p>\n<p>Milyen gyakran kell edzeni? Ha a c\u00e9lja a fogy\u00e1s \u00e9s az alakform\u00e1l\u00e1s, akkor hetente 1x-2x aj\u00e1nlott a spinning, \u00e9s ezt kieg\u00e9sz\u00edteni s\u00falyz\u00f3s edz\u00e9ssel.<\/p>\n\n\n\n<div class=\"wp-block-button is-style-fill\" style=\"text-align: center;\"><a class=\"wp-block-button__link has-background\" href=\"https:\/\/www.sporfixo.com\/hu\/spinning-kerekparok\/\">MUTASD MEG A LEGJOBB SPINNING BICIKLIK<\/a><\/div>\n<br>\n\n\n\n<h2><span id=\"Edzestipusok_es_technika\">Edz\u00e9st\u00edpusok \u00e9s technika<\/span><\/h2>\n<p>Spinning edz\u00e9sek t\u00f6bb csoportra oszthat\u00f3k. Minden technika m\u00e1s intenzit\u00e1st ig\u00e9nyel az \u00d6n r\u00e9sz\u00e9r\u0151l \u00e9s m\u00e1s probl\u00e9m\u00e1ra \u00f6sszpontos\u00edt.<\/p>\n<ul>\n<li><strong>Recovery<\/strong> \u2013 Magyarul \u201eregener\u00e1ci\u00f3\/gy\u00f3gyul\u00e1s\u201d. Egy olyan edz\u00e9sr\u0151l van sz\u00f3, amely a sportol\u00f3 eg\u00e9szs\u00e9g\u00e9re, a relax\u00e1ci\u00f3ra \u00e9s a helyes l\u00e9gz\u00e9sre \u00f6sszpontos\u00edt. A maxim\u00e1lis pulzussz\u00e1m (MTP) 50-65 % k\u00f6z\u00f6tt mozog. Az izmok, az immunrendszer \u00e9s a kardiovaszkul\u00e1ris rendszer regener\u00e1l\u00f3dnak egy megterhel\u0151 edz\u00e9s ut\u00e1n.<\/li>\n<li><strong>Endurance<\/strong> \u2013 MTP 65-75 %. \u00c1ll\u00f3k\u00e9pess\u00e9gi edz\u00e9s, mely sok energi\u00e1t ig\u00e9nyel. Sok kal\u00f3ri\u00e1t \u00e9get el vele. Aj\u00e1nlott fogy\u00f3k\u00fara \u00e9s teljes\u00edtm\u00e9nyjav\u00edt\u00e1s c\u00e9lj\u00e1b\u00f3l.<\/li>\n<li><strong>Strenght<\/strong> \u2013 MTP 75-85 %. Er\u0151s\u00edt\u0151 spinning technika. A c\u00e9l az izmok hat\u00e9kony er\u0151s\u00edt\u00e9se \u00e9s a teljes\u00edtm\u00e9nyre val\u00f3 koncentr\u00e1l\u00e1s k\u00e9pess\u00e9ge f\u00e1radts\u00e1g eset\u00e9n is.<\/li>\n<li><strong>Interval<\/strong> \u2013 MTP 65-92 %. A sportol\u00f3 gyorsul \u00e9s ellen\u00e1ll\u00f3bb\u00e1 v\u00e1lik az izmokban l\u00e9v\u0151 lakt\u00e1t ellen. Az edz\u00e9s sor\u00e1n alacsony \u00e9s nagy intenzit\u00e1s v\u00e1ltakozik rendszeres intervallumokban.<\/li>\n<li><strong>Race day<\/strong> \u2013 MTP 80-92 %. Egy versenyr\u0151l van sz\u00f3, ahol teljes er\u0151bedob\u00e1ssal megy. Fontos a verseny el\u0151tti felk\u00e9sz\u00fcl\u00e9s, azt k\u00f6vet\u0151en a regener\u00e1ci\u00f3. Tapasztalt spinning biciklisek sz\u00e1m\u00e1ra aj\u00e1nlott.<\/li>\n<\/ul>\n<h2><span id=\"Edzesterv\">Edz\u00e9sterv<\/span><\/h2>\n<p>K\u00fcl\u00f6nb\u00f6z\u0151 form\u00e1i lehetnek. Minden tr\u00e9ner a sportol\u00f3 ig\u00e9nyeihez igaz\u00edtja az \u00f3r\u00e1t. Itt egy p\u00e9lda az edz\u00e9s menet\u00e9re:<\/p>\n<ul>\n<li>Bemeleg\u00edt\u00e9s \u2013 Kb. 10 perces k\u00f6nny\u0171 spinning 60% pulzussz\u00e1mon, 90 fordulat\/perc sebess\u00e9ggel.<\/li>\n<li>Ny\u00fajt\u00e1s \u2013 4x 5 percig v\u00e9gezve 70-75% pulzussz\u00e1mon, 90-100 ford.\/perc sebess\u00e9ggel. Ezt k\u00f6vet\u0151en 1 perc k\u00f6nny\u0171 spinning a regener\u00e1ci\u00f3hoz. Majd 6x 2 perc, 80-90% pulzussz\u00e1mon \u00e9s \u00fajra 90-100 ford.\/perc, majd egy perc pihen\u00e9s. Azt k\u00f6vet\u0151en 6x 1 perc, 90-95% pulzussz\u00e1mon, 100-110 ford.\/perc, \u00e9s v\u00e9g\u00fcl egy perc pihen\u00e9s.<\/li>\n<li>Drill sorozat &#8211; 6x 30 m\u00e1sodperc k\u00f6nny\u0171 ped\u00e1lz\u00e1ssal, 30 m\u00e1sodperc sz\u00fcnettel.<\/li>\n<li>Munka sorozat &#8211; 2 perc 80% pulzussz\u00e1mon, 2 perc 70% pulzussz\u00e1mon \u00e9s 2 perc 60% pulzussz\u00e1mon, cs\u00f6kken\u0151 fordulatsz\u00e1mmal.<\/li>\n<li>Nyugt\u00e1z\u00e1s<\/li>\n<li>Ny\u00fajt\u00e1s \u2013 Az edz\u00e9s ut\u00e1n j\u00f3 az izmokat megny\u00fajtani \u00e9s ellaz\u00edtani az eg\u00e9sz testen, k\u00fcl\u00f6n\u00f6sen a nyak \u00e9s a v\u00e1ll ter\u00fclet\u00e9t, amelyek a ped\u00e1lz\u00e1s k\u00f6zben merevek.<\/li>\n<\/ul>\n<h2><span id=\"Kerekpar_beallitasa\">Ker\u00e9kp\u00e1r be\u00e1ll\u00edt\u00e1sa<\/span><\/h2>\n<p>A spinning bicikli helyes be\u00e1ll\u00edt\u00e1sa meghat\u00e1rozza az eg\u00e9sz edz\u00e9st.<\/p>\n<ul>\n<li>\u00dcl\u00e9s \u2013 El\u0151sz\u00f6r \u00e1ll\u00edtsa be az \u00fcl\u00e9s poz\u00edci\u00f3j\u00e1t. Az \u00fcl\u00e9snek az ir\u00e1ny\u00edt\u00f3karokt\u00f3l ugyanolyan t\u00e1vols\u00e1gra kell lennie, mint a karja hossza a ujjai v\u00e9g\u00e9ig. A ped\u00e1lokon \u00fclve a l\u00e1bnak k\u00e9nyelmesen ki kell ny\u00falnia, de nem szabad teljesen kiny\u00fajtani.<\/li>\n<li>Ir\u00e1ny\u00edt\u00f3karok \u2013 Ugyanolyan magasnak kell lennie, mint az \u00fcl\u00e9s, esetleg egy kicsit magasabbnak.<\/li>\n<li>Ped\u00e1lok \u2013 A l\u00e1baknak j\u00f3l kell illeszkedni\u00fck a ped\u00e1lokhoz, \u00e9s a p\u00e1ntot megfelel\u0151en meg kell h\u00fazni. A l\u00e1bpad a ped\u00e1l k\u00f6zep\u00e9n helyezkedik el.<\/li>\n<li>Testhelyzet \u2013 Edz\u00e9s k\u00f6zben az embernek egyenes h\u00e1ttal kell \u00fclnie a ker\u00e9kp\u00e1ron, a v\u00e1llakat le kell nyomni, \u00e9s az ir\u00e1ny\u00edt\u00f3karokat az eg\u00e9sz teny\u00e9rrel kell fogni. A karoknak hajl\u00edtva kell lenni\u00fck az alkarokn\u00e1l. A t\u00e9rdnek nem szabad oldalra mozdulnia.<\/li>\n<li>A be\u00e1ll\u00edt\u00e1sokon k\u00edv\u00fcl ne felejtse el ellen\u0151rizni, hogy a ker\u00e9kp\u00e1r megfelel\u0151en f\u00e9kez-e \u00e9s a terhel\u00e9s is megfelel\u0151en van-e be\u00e1ll\u00edtva.<\/li>\n<\/ul>\n<h2><span id=\"Ruha_es_felszereles\">Ruha \u00e9s felszerel\u00e9s<\/span><\/h2>\n<p>Minden sportol\u00f3 sz\u00e1m\u00e1ra elengedhetetlen a megfelel\u0151 ruh\u00e1zat \u00e9s cip\u0151. Hat\u00e1ssal van az edz\u00e9s k\u00f6zbeni k\u00e9nyelemre an\u00e9lk\u00fcl, hogy korl\u00e1tozn\u00e1 a mozg\u00e1st, \u00e9s a funkcion\u00e1lis als\u00f3nem\u0171 m\u00e9g az illatokat is semleges\u00edti. A legmegfelel\u0151bbek az elnyel\u0151 anyagok, ide\u00e1lisan ker\u00e9kp\u00e1ros ruh\u00e1zat.<\/p>\n<p>A cip\u0151knek er\u0151s talppal kell rendelkezni\u00fck a boka\u00edz\u00fclet v\u00e9delme \u00e9rdek\u00e9ben. V\u00e1laszthat sportcip\u0151t er\u0151s talppal vagy k\u00f6zvetlen\u00fcl ker\u00e9kp\u00e1ros cip\u0151t. Kaphat\u00f3k kifejezetten spinninghez kifejlesztett speci\u00e1lis cip\u0151k is.<\/p>\n<p>Ne felejtse el edz\u00e9sre vinni elegend\u0151 vizet (ak\u00e1r 1 liter \u00f3r\u00e1nk\u00e9nt), hogy ne cs\u00f6kkenjen a teljes\u00edtm\u00e9nye a kisz\u00e1rad\u00e1s miatt. Aj\u00e1nlott egy k\u00f6nnyen nyithat\u00f3 nagy palack. Hasznos lesz egy t\u00f6r\u00f6lk\u00f6z\u0151 \u00e9s egy sportteszter is.<\/p>\n<\/div><\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","format":"standard","meta":{"_mi_skip_tracking":false,"site-sidebar-layout":"","site-content-layout":"plain-container","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"disabled","ast-breadcrumbs-content":"","ast-featured-img":"disabled","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":""},"categories":[],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v17.8 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Spinning: 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