{"id":1260,"date":"2021-11-14T20:47:17","date_gmt":"2021-11-14T18:47:17","guid":{"rendered":"https:\/\/pilates.sport.hu\/?p=1260"},"modified":"2021-11-28T18:57:05","modified_gmt":"2021-11-28T16:57:05","slug":"miert-fontos-a-nyujtas","status":"publish","type":"post","link":"https:\/\/uppilatesstudio.hu\/en\/miert-fontos-a-nyujtas\/","title":{"rendered":"Why is stretching important?"},"content":{"rendered":"<p>Ahogyan \u00f6regsz\u00fcnk, az izmaink \u00e9s az \u00edz\u00fcleteink sokat vesz\u00edtenek a rugalmass\u00e1gukb\u00f3l. Ez m\u00e9g a mindennapi teend\u0151ket is kih\u00edv\u00e1ss\u00e1 teheti. Lehet, hogy a kezdetekben \u00e9szre sem vessz\u00fck \u2013 csup\u00e1n a f\u00e1radts\u00e1gra fogjuk azt, hogy nehez\u00fcnkre esik el\u00e9rni a fels\u0151 polcon tal\u00e1lhat\u00f3 dolgokat, vagy a sz\u0151nyeg al\u00e1 seperj\u00fck a f\u00e1jdalmat azzal a kifog\u00e1ssal, hogy csak rosszul aludtunk. Mi\u00e9rt \u00e9ln\u00e9nk azonban egy\u00fctt a f\u00e1jdalommal \u00e9s a k\u00e9nyelmetlens\u00e9ggel, ha egy egyszer\u0171 gyakorlatsorral enyh\u00edthet\u00fcnk rajta, vagy ak\u00e1r teljesen meg is sz\u00fcntethetj\u00fck? Azzal, hogy be\u00e9p\u00edtj\u00fck a testmozg\u00e1st a napi rutinunkba, jelent\u0151sen jav\u00edthatunk a mobilit\u00e1son, az eg\u00e9szs\u00e9gen \u00e9s az \u00e9letmin\u0151s\u00e9gen.<\/p>\n<p>N\u00e9zz\u00fck, pontosan milyen pozit\u00edv hat\u00e1sai vannak a ny\u00fajt\u00e1snak:<\/p>\n<ul>\n<li aria-level=\"1\">cs\u00f6kkenti az izmok fesz\u00fclts\u00e9g\u00e9t,<\/li>\n<li aria-level=\"1\">n\u00f6veli az izomkoordin\u00e1ci\u00f3t,<\/li>\n<li aria-level=\"1\">jav\u00edtja a cirkul\u00e1ci\u00f3t,<\/li>\n<li aria-level=\"1\">n\u00f6veli az energiaszintet,<\/li>\n<li aria-level=\"1\">ellaz\u00edt,<\/li>\n<li aria-level=\"1\">jav\u00edtja a testtart\u00e1st,<\/li>\n<li aria-level=\"1\">cs\u00f6kkenti az \u00edz\u00fcleti \u00e9s izomf\u00e1jdalmat,<\/li>\n<li aria-level=\"1\">cs\u00f6kkenti a s\u00e9r\u00fcl\u00e9sek kock\u00e1zat\u00e1t,<\/li>\n<li aria-level=\"1\">gyors\u00edtja az izmok regener\u00e1l\u00f3d\u00e1s\u00e1t,<\/li>\n<li aria-level=\"1\">jav\u00edtja az egyens\u00faly\u00e9rz\u00e9ket \u00e9s a hajl\u00e9konys\u00e1got<\/li>\n<li aria-level=\"1\">jobb \u00e9letmin\u0151s\u00e9get \u00e9s er\u0151sebb test-l\u00e9lek kapcsolatot eredm\u00e9nyez.<\/li>\n<\/ul>\n<p>A ny\u00fajt\u00e1s a pilatesben is nagy szerepet kell, hogy kapjon. Mivel a pilates alacsony intenzit\u00e1s\u00fa, ez\u00e9rt az izom- \u00e9s \u00edz\u00fcleti s\u00e9r\u00fcl\u00e9sekkel \u00e9s f\u00e1jdalmakkal k\u00fcszk\u00f6d\u0151k sz\u00e1m\u00e1ra is megfelel\u0151. A pilates a ny\u00fajt\u00e1sokkal kombin\u00e1lva t\u00f6k\u00e9letes edz\u00e9sprogramot k\u00e9pez. Sz\u00e1mos m\u00f3don tudunk ny\u00fajtani, \u00e9s mindegyik m\u00f3dszer alkalmaz\u00e1s\u00e1val el tudjuk \u00e9rni a felsorolt el\u0151ny\u00f6ket.<\/p>\n<p>A <b>statikus ny\u00fajt\u00e1sn\u00e1l <\/b>egy-egy poz\u00edci\u00f3t hosszabb ideig tartunk. Sokan izometrikus ny\u00fajt\u00e1snak is nevezik. A statikus ny\u00fajt\u00e1s lehet passz\u00edv \u00e9s akt\u00edv.<\/p>\n<p>A <b>passz\u00edv ny\u00fajt\u00e1s<\/b> teh\u00e1t a statikus ny\u00fajt\u00e1s egyik form\u00e1ja, ahol a ny\u00fajt\u00e1s hosszabb ideig van megtartva, Ilyenkor egy k\u00fcls\u0151 er\u0151, p\u00e9ld\u00e1ul a gravit\u00e1ci\u00f3 vagy a saj\u00e1t s\u00falyunk teszi lehet\u0151v\u00e9, hogy l\u00e9trej\u00f6jj\u00f6n a ny\u00fajt\u00e1s. A pilatesben k\u00fcls\u0151 er\u0151k\u00e9nt k\u00fcl\u00f6nb\u00f6z\u0151 felszerel\u00e9seket, legink\u00e1bb szalagokat haszn\u00e1lunk.<\/p>\n<p>From <b>akt\u00edv ny\u00fajt\u00e1s <\/b>eset\u00e9ben az agonista izom \u00f6sszeh\u00faz\u00f3dik, \u00f6szt\u00f6n\u00f6zve ezzel az antagonista izmot a ny\u00fajt\u00e1sra. M\u00e1s sz\u00f3val, az egyik izmot dolgoztatjuk azzal a c\u00e9llal, hogy egy m\u00e1sikat ny\u00fajtani tudjunk.<\/p>\n<p>From <b>edz\u00e9s ut\u00e1ni ny\u00fajt\u00e1s <\/b>c\u00e9lja, hogy az izmaink az edz\u00e9s ut\u00e1n visszat\u00e9rjenek abba az \u00e1llapotukba, amelyben az edz\u00e9s el\u0151tt voltak. \u00c1ltal\u00e1ban a pilates edz\u00e9s utols\u00f3 r\u00e9sz\u00e9t k\u00e9pezi, ak\u00e1r \u00fagy is tekinthet\u00fcnk r\u00e1, mint az izmok karbantart\u00e1s\u00e1ra. Egy-egy mozdulatot nagyj\u00e1b\u00f3l 10-15 m\u00e1sodpercig tartunk. Fontos, hogy egyik izomcsoport se maradjon ki a ny\u00fajt\u00e1sb\u00f3l, \u00e9s hogy ne ugorjuk \u00e1t ezt a l\u00e9p\u00e9st, hiszen sokat seg\u00edt a s\u00e9r\u00fcl\u00e9sek megel\u0151z\u00e9s\u00e9ben.<\/p>\n<p>A <b>dinamikus ny\u00fajt\u00e1s <\/b>a mozdulatokon kereszt\u00fcl t\u00f6rt\u00e9nik, \u00e9s \u00e1ltal\u00e1ban a bemeleg\u00edt\u00e9s r\u00e9sz\u00e9t k\u00e9pezi egy pilates \u00f3r\u00e1n. C\u00e9lja a mobilit\u00e1s n\u00f6vel\u00e9se \u00e9s a test el\u0151k\u00e9sz\u00edt\u00e9se mag\u00e1ra az edz\u00e9sre. Minden \u00edz\u00fcletet \u00e9s izmot meg kell mozgatni a dinamikus ny\u00fajt\u00e1s sor\u00e1n, ugyanis \u00edgy fog legjobban felmelegedni a test.<\/p>\n<p>Minden ny\u00fajt\u00e1sn\u00e1l fontos betartani a k\u00f6vetkez\u0151 szab\u00e1lyokat:<\/p>\n<ul>\n<li aria-level=\"1\">Legy\u00fcnk biztosak abban, hogy a statikus ny\u00fajt\u00e1s el\u0151tt kell\u0151k\u00e9ppen bemeleg\u00edtett\u00fcnk.<\/li>\n<li aria-level=\"1\">Ha az egyik l\u00e1bunkat ny\u00fajtottuk, akkor a m\u00e1sikr\u00f3l se feledkezz\u00fcnk meg. A ny\u00fajt\u00e1sn\u00e1l rendk\u00edv\u00fcl fontos az egyens\u00faly.<\/li>\n<li aria-level=\"1\">Statikus ny\u00fajt\u00e1sn\u00e1l azokra a ter\u00fcletekre fektess\u00fck a legnagyobb hangs\u00falyt, amelyeket megdolgoztattunk az \u00f3r\u00e1n is.<\/li>\n<li aria-level=\"1\">Laz\u00edtsuk el a c\u00e9lzott izomcsoportot, \u00e9s tartsuk meg a helyes testtart\u00e1st.<\/li>\n<li aria-level=\"1\">A ny\u00fajt\u00e1sokat mindig lassan \u00e9s kontroll\u00e1ltan v\u00e9gezz\u00fck.<\/li>\n<li aria-level=\"1\">Soha ne vigy\u00fck t\u00falz\u00e1sba a ny\u00fajt\u00e1st! Amint f\u00e1jdalmat \u00e9szlel\u00fcnk, engedj\u00fcnk egy kicsit a ny\u00fajt\u00e1son. Legjobb, ha csak enyhe fesz\u00fclts\u00e9get \u00e9rz\u00fcnk. M\u00e1s esetben fenn\u00e1ll az izomszakad\u00e1s kock\u00e1zata.<\/li>\n<li aria-level=\"1\">Ne feledkezz\u00fcnk meg a l\u00e9gz\u00e9sr\u0151l a kitart\u00e1s alatt sem.<\/li>\n<li aria-level=\"1\">Ha visszatartjuk a l\u00e9legzetet, elv\u00f6r\u00f6s\u00f6d\u00fcnk, vagy remeg\u00fcnk, az biztos jele annak, hogy t\u00falz\u00e1sba vitt\u00fck a ny\u00fajt\u00e1st.<\/li>\n<li aria-level=\"1\">Ha s\u00e9r\u00fcl\u00e9sb\u0151l \u00e9p\u00fcl\u00fcnk fel, csontritkul\u00e1sban szenved\u00fcnk vagy gyereket v\u00e1runk, rendk\u00edv\u00fcl \u00f3vatosnak kell lenn\u00fcnk.<\/li>\n<\/ul>\n<p>Sokan \u00fagy tekintenek a ny\u00fajt\u00e1sra, mint egy felesleges pluszfeladatra, amelyet legsz\u00edvesebben kihagyn\u00e1nak. A ny\u00fajt\u00e1s azonban rendk\u00edv\u00fcl fontos, \u00e9s minden pilates edz\u00e9sprogramban benne kell, hogy legyen.<\/p>","protected":false},"excerpt":{"rendered":"<p>As we age, our muscles and joints lose a lot of flexibility. This can even make everyday tasks a challenge. We may not even notice it at first - we may just blame it on fatigue, find it hard to reach things on the top shelf, or sweep the pain under the carpet with the excuse that we just had a bad night's sleep. [...]<\/p>","protected":false},"author":1,"featured_media":534,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[41,8],"tags":[],"class_list":["post-1260","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nyujtas","category-pilates"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Mi\u00e9rt fontos a ny\u00fajt\u00e1s? - Up Pilates Studiio<\/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:\/\/uppilatesstudio.hu\/en\/miert-fontos-a-nyujtas\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Mi\u00e9rt fontos a ny\u00fajt\u00e1s? - Up Pilates Studiio\" \/>\n<meta property=\"og:description\" content=\"Ahogyan \u00f6regsz\u00fcnk, az izmaink \u00e9s az \u00edz\u00fcleteink sokat vesz\u00edtenek a rugalmass\u00e1gukb\u00f3l. Ez m\u00e9g a mindennapi teend\u0151ket is kih\u00edv\u00e1ss\u00e1 teheti. Lehet, hogy a kezdetekben \u00e9szre sem vessz\u00fck \u2013 csup\u00e1n a f\u00e1radts\u00e1gra fogjuk azt, hogy nehez\u00fcnkre esik el\u00e9rni a fels\u0151 polcon tal\u00e1lhat\u00f3 dolgokat, vagy a sz\u0151nyeg al\u00e1 seperj\u00fck a f\u00e1jdalmat azzal a kifog\u00e1ssal, hogy csak rosszul aludtunk. 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Ez m\u00e9g a mindennapi teend\u0151ket is kih\u00edv\u00e1ss\u00e1 teheti. Lehet, hogy a kezdetekben \u00e9szre sem vessz\u00fck \u2013 csup\u00e1n a f\u00e1radts\u00e1gra fogjuk azt, hogy nehez\u00fcnkre esik el\u00e9rni a fels\u0151 polcon tal\u00e1lhat\u00f3 dolgokat, vagy a sz\u0151nyeg al\u00e1 seperj\u00fck a f\u00e1jdalmat azzal a kifog\u00e1ssal, hogy csak rosszul aludtunk. 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