{"id":49240,"date":"2023-01-09T11:25:10","date_gmt":"2023-01-09T10:25:10","guid":{"rendered":"https:\/\/dorogimedence.hu\/?p=49240"},"modified":"2023-01-09T11:25:24","modified_gmt":"2023-01-09T10:25:24","slug":"foci-serulesek-nelkul","status":"publish","type":"post","link":"https:\/\/dorogimedence.hu\/index.php\/2023\/01\/09\/foci-serulesek-nelkul\/","title":{"rendered":"Foci s\u00e9r\u00fcl\u00e9sek n\u00e9lk\u00fcl"},"content":{"rendered":"<p><strong>Az alapos bemeleg\u00edt\u00e9s a sikeres edz\u00e9s egyik felt\u00e9tele, de hogy k\u00e9sz\u00edts\u00fck el\u0151 a szervezet\u00fcnket? Ezekre adunk n\u00e9h\u00e1ny tippet!<\/strong><\/p>\n<p>A labdar\u00fag\u00e1s hossz\u00fa id\u0151k \u00f3ta az egyik legn\u00e9pszer\u0171bb sport\u00e1g, melyet milli\u00f3k \u0171znek vil\u00e1gszerte. A futball fejleszti az \u00e1ll\u00f3k\u00e9pess\u00e9get, izgalmas \u00e9s sz\u00f3rakoztat\u00f3, valamint a csapatmunka remek k\u00f6z\u00f6ss\u00e9gi \u00e9lm\u00e9nyt ny\u00fajt. Nem hallgathatjuk el azonban, hogy vesz\u00e9lyei is vannak a labdar\u00fag\u00e1snak. K\u00fcl\u00f6n\u00f6sen a 30-35 \u00e9v feletti hobbisportol\u00f3k vesz\u00e9lyezettek a legjobban, akik alkalom adt\u00e1n \u00f6sszefutnak egy meccsre \u00e9s sz\u00f3 szerint szakad\u00e1sig k\u00fczdenek. Ugyanis a szervezetben zajl\u00f3 \u00f6reged\u00e9si folyamatok m\u00e1r az ember 30-as \u00e9veiben beindulnak, \u00edgy megn\u0151 az \u00edn- \u00e9s izoms\u00e9r\u00fcl\u00e9sek vesz\u00e9lye. Teh\u00e1t nekik m\u00e9g jobban oda kell figyelni\u00fck a helyes bemeleg\u00edt\u00e9sre.<\/p>\n<p>A helyes bemeleg\u00edt\u00e9s c\u00e9lja, hogy el\u0151k\u00e9sz\u00edtse a szervezetet az er\u0151teljes, kitart\u00f3 munkav\u00e9gz\u00e9sre, hiszen egy j\u00f3 bemeleg\u00edt\u00e9snek \u00e9lettani, mechanikai \u00e9s pszichol\u00f3giai hat\u00e1sai vannak. A bemeleg\u00edt\u00e9s nem megfelel\u0151 v\u00e9grehajt\u00e1sa eset\u00e9n az edz\u00e9sen t\u00f6rt\u00e9n\u0151 hirtelen, er\u0151teljes mozdulat igen gyakran eredm\u00e9nyezhet s\u00e9r\u00fcl\u00e9seket, h\u00faz\u00f3d\u00e1sokat. A labdar\u00fag\u00e1s sor\u00e1n els\u0151sorban az als\u00f3 v\u00e9gtag s\u00e9r\u00fcl\u00e9sei gyakoriak, ilyen p\u00e9ld\u00e1ul a t\u00e9rd- \u00e9s bokas\u00e9r\u00fcl\u00e9sek, vagy \u00e9ppen az Achilles-\u00edn szakad\u00e1sa.<\/p>\n<p>A fociz\u00e1s megkezd\u00e9se el\u0151tt fontos a kell\u0151 ideig tart\u00f3 \u2013 legal\u00e1bb 15-20 perc \u2013, minden nagyobb izomcsoportra kiterjed\u0151 bemeleg\u00edt\u00e9s. Ez a sz\u00edv- \u00e9s \u00e9rrendszer terhel\u00e9s\u00e9hez val\u00f3 alkalmazkod\u00f3k\u00e9pess\u00e9get jav\u00edtja, valamint cs\u00f6kkenti az izom- \u00e9s szalags\u00e9r\u00fcl\u00e9sek lehet\u0151s\u00e9g\u00e9t. Az izmok jobb v\u00e9rell\u00e1t\u00e1sa \u00e9s felmeleg\u00edt\u00e9se jav\u00edtja az izmok \u00e9s szalagok mechanikus tulajdons\u00e1g\u00e1t, ez\u00e1ltal rugalmasabb\u00e1 \u00e9s elasztikuss\u00e1 v\u00e1lnak, \u00edgy kisebb az es\u00e9lye a h\u00faz\u00f3d\u00e1snak, vagy szakad\u00e1snak. Fontos, hogy a bemeleg\u00edt\u00e9s tartalmazzon egy kev\u00e9sb\u00e9 intenz\u00edv r\u00e9szt is, mint p\u00e9ld\u00e1ul a temp\u00f3sabb s\u00e9ta, vagy kocog\u00e1s. Ezut\u00e1n egy olyan szakaszt, ahol dinamikus mozdulatokkal \u00e1tmozgatjuk a nagyobb izomcsoportokat, ilyen p\u00e9ld\u00e1ul a kit\u00f6r\u00e9s, vagy a kark\u00f6rz\u00e9s. Ut\u00e1na k\u00f6vetkezhetnek a gyorsabb mozg\u00e1sok, ilyen p\u00e9ld\u00e1ul az ir\u00e1nyv\u00e1lt\u00e1s, vagy ugr\u00e1l\u00e1s. V\u00e9gezet\u00fcl pedig a sport\u00e1gspecifikus mozdulatokat kell elv\u00e9gezni, dek\u00e1z\u00e1s, r\u00fag\u00e1sok, stb.<\/p>\n<p>Fontos, hogy a ny\u00fajt\u00e1sra sem szabad sajn\u00e1lni az id\u0151t. Az izmok megny\u00fajt\u00e1sa nem csak a s\u00e9r\u00fcl\u00e9sek elker\u00fcl\u00e9s\u00e9ben fontos, hiszen egy feszes izom k\u00f6nnyebben elszakad, de hosszabb t\u00e1von is l\u00e9nyeges, hogy az izomegyens\u00faly fennmaradjon, mivel az izmok felborult egyens\u00falya mozg\u00e1sszervi probl\u00e9m\u00e1khoz vezethet. Fociz\u00e1s ut\u00e1n legfontosabb az als\u00f3 v\u00e9gtag izmainak megfelel\u0151 ny\u00fajt\u00e1sa: n\u00e9gyfej\u0171 combizom, v\u00e1dli izomzata, cs\u00edp\u0151horpasz, comb k\u00fcls\u0151 oldal\u00e1n h\u00faz\u00f3d\u00f3 k\u00f6t\u0151sz\u00f6vetes k\u00e9plet.<\/p>\n<p>Nem utols\u00f3 sorban a labdar\u00fag\u00e1shoz mellesleg j\u00f3 min\u0151s\u00e9g\u0171, k\u00e9nyelmes kieg\u00e9sz\u00edt\u0151kre is sz\u00fcks\u00e9g van. A j\u00f3 <span style=\"text-decoration: underline; color: #0000ff;\"><a style=\"color: #0000ff; text-decoration: underline;\" href=\"https:\/\/www.r-gol.com\/hu\/focicipok\" target=\"_blank\" rel=\"noopener\">futball cip\u0151k<\/a><\/span>, mint p\u00e9ld\u00e1ul az <span style=\"text-decoration: underline; color: #0000ff;\"><a style=\"color: #0000ff; text-decoration: underline;\" href=\"https:\/\/www.r-gol.com\/hu\/adidas-copa\" target=\"_blank\" rel=\"noopener\">adidas copa<\/a><\/span> labdar\u00fag\u00e1sra lett kital\u00e1lva, ami stabilit\u00e1st \u00e9s rugalmass\u00e1got ad a p\u00e1ly\u00e1n. A labda pedig elengedhetetlen a j\u00e1t\u00e9khoz, a <span style=\"text-decoration: underline; color: #0000ff;\"><a style=\"color: #0000ff; text-decoration: underline;\" href=\"https:\/\/www.r-gol.com\/hu\/nike-focilabda\" target=\"_blank\" rel=\"noopener\">nike focilabda<\/a><\/span> igaz\u00e1n min\u0151s\u00e9gi term\u00e9k, hiszen az sem mindegy, hogy mennyi ideig r\u00faghatjuk a \u201eb\u0151rt\u201d.<\/p>\n<p><i>Felhaszn\u00e1lt forr\u00e1sok: physioinfo.hu, focimax.hu, wikipedia.org<\/i><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Az alapos bemeleg\u00edt\u00e9s a sikeres edz\u00e9s egyik felt\u00e9tele, de hogy k\u00e9sz\u00edts\u00fck el\u0151 a szervezet\u00fcnket? Ezekre adunk n\u00e9h\u00e1ny tippet! A labdar\u00fag\u00e1s hossz\u00fa id\u0151k \u00f3ta az egyik legn\u00e9pszer\u0171bb sport\u00e1g, melyet milli\u00f3k \u0171znek vil\u00e1gszerte. A futball fejleszti az \u00e1ll\u00f3k\u00e9pess\u00e9get, izgalmas \u00e9s sz\u00f3rakoztat\u00f3, valamint a csapatmunka remek k\u00f6z\u00f6ss\u00e9gi \u00e9lm\u00e9nyt ny\u00fajt. Nem hallgathatjuk el azonban, hogy vesz\u00e9lyei is vannak a<\/p>\n","protected":false},"author":1,"featured_media":49241,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"ngg_post_thumbnail":0,"footnotes":""},"categories":[3,5],"tags":[6901,70,6357,69,72,16],"class_list":{"0":"post-49240","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-hirek","8":"category-sport","9":"tag-bemelegites","10":"tag-foci","11":"tag-foci-cipo","12":"tag-futball","13":"tag-labdarugas","14":"tag-sport"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Foci s\u00e9r\u00fcl\u00e9sek n\u00e9lk\u00fcl<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/dorogimedence.hu\/index.php\/2023\/01\/09\/foci-serulesek-nelkul\/\" class=\"yoast-seo-meta-tag\" \/>\n<meta property=\"og:locale\" content=\"hu_HU\" class=\"yoast-seo-meta-tag\" \/>\n<meta property=\"og:type\" content=\"article\" class=\"yoast-seo-meta-tag\" \/>\n<meta property=\"og:title\" content=\"Foci s\u00e9r\u00fcl\u00e9sek n\u00e9lk\u00fcl\" class=\"yoast-seo-meta-tag\" \/>\n<meta property=\"og:description\" content=\"Az alapos bemeleg\u00edt\u00e9s a sikeres edz\u00e9s egyik felt\u00e9tele, de hogy k\u00e9sz\u00edts\u00fck el\u0151 a szervezet\u00fcnket? 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Ezekre adunk n\u00e9h\u00e1ny tippet! A labdar\u00fag\u00e1s hossz\u00fa id\u0151k \u00f3ta az egyik legn\u00e9pszer\u0171bb sport\u00e1g, melyet milli\u00f3k \u0171znek vil\u00e1gszerte. A futball fejleszti az \u00e1ll\u00f3k\u00e9pess\u00e9get, izgalmas \u00e9s sz\u00f3rakoztat\u00f3, valamint a csapatmunka remek k\u00f6z\u00f6ss\u00e9gi \u00e9lm\u00e9nyt ny\u00fajt. 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