{"id":764,"date":"2011-06-02T09:00:00","date_gmt":"2011-06-02T08:00:00","guid":{"rendered":"http:\/\/olvasonaplo.net\/olvasonaplo\/2011\/06\/02\/paul_coach_wade_fegyencedzes\/"},"modified":"2016-01-28T22:43:34","modified_gmt":"2016-01-28T21:43:34","slug":"paul_coach_wade_fegyencedzes","status":"publish","type":"post","link":"http:\/\/olvasonaplo.net\/olvasonaplo\/2011\/06\/02\/paul_coach_wade_fegyencedzes\/","title":{"rendered":"Paul “Coach” Wade: Fegyencedz\u00e9s"},"content":{"rendered":"

Miel\u0151tt valaki meglep\u0151dne, hogy egy ilyen st\u00edlus\u00fa k\u00f6nyvvel foglalkozom a blogon, el\u0151re bocs\u00e1tom, hogy a k\u00f6nyvet a pasim olvasta el \u00e9s v\u00e9lem\u00e9nyezte. \u00dagyhogy ezennel megalap\u00edtottuk a vend\u00e9gblogger st\u00e1tuszt \u00e9s \u00e1t is adom a sz\u00f3t.<\/em><\/p>\n

\"Fegyencedz\u00e9s\"B\u00f6rt\u00f6n. Kem\u00e9ny tetov\u00e1lt fazonok. Izomszag. A t\u00fal\u00e9les felt\u00e9tele, hogy fegyvert csin\u00e1lj a testedb\u0151l. Kell? Igen!<\/strong><\/p>\n

A c\u00edm, a bor\u00edt\u00f3, a l\u00e9gk\u00f6r ami k\u00f6r\u00e9 fel van \u00e9p\u00edtve a saj\u00e1t tests\u00falyos edz\u00e9s nagyon j\u00f3, \u00e9s szokatlan. Amikor megl\u00e1ttam a bor\u00edt\u00f3t, azonnal tudtam, hogy ez a nekem val\u00f3 szem\u00e9lyi edz\u0151 (k\u00f6nyv).<\/p>\n

K\u00f6z\u00e9piskol\u00e1s cing\u00e1r gyerek voltam, amikor a kb. k\u00e9tszer sz\u00e9lesebb szobat\u00e1rsam behozott a koll\u00e9giumba egy test\u00e9p\u00edt\u0151s k\u00f6nyvet (valami Schwarzenegger-es k\u00f6nyv volt). Gyorsan \u00e1tolvastam, \u00e9s eld\u00f6nt\u00f6ttem, hogy felrakok magamra egy j\u00f3 adag izmot. Szereztem s\u00falyz\u00f3t, feh\u00e9rj\u00e9t (khm tejport), majd a suli edz\u0151term\u00e9t is rendszeresen l\u00e1togattam. Er\u0151s\u00f6dtem, j\u00f6ttek is a dekagrammok, meg megj\u00f6ttek a kattog\u00f3 \u00edz\u00fcletek, f\u00e1j\u00f3 v\u00e1ll. Egy \u00e9v ut\u00e1n abbahagytam azzal, hogy ez a fajta m\u00f3dszer nem \u00e9ri meg. Annyi el\u0151nye volt, hogy a testnevel\u0151 tan\u00e1r nem akart t\u00f6bb\u00e9 kettest adni. Majd j\u00f6ttek a punnyad\u00f3s \u00e9vek.
\nH\u00e1rom \u00e9vvel ezel\u0151tt azonban jelzett a szervezetem, \u00e9s akkor az \u00e9letm\u00f3d v\u00e1lt\u00e1s r\u00e9szek\u00e9nt be\u00e9p\u00edtettem egy torn\u00e1t: kardio torna, anaerob edz\u00e9s tartom\u00e1ny, kis s\u00falyz\u00f3, nagy ism\u00e9tl\u00e9ssz\u00e1m, fekv\u0151t\u00e1masz a k\u00f6z\u00e9ppontban. K\u00e9t \u00e9v alatt n\u00e9gy kil\u00f3 izom, \u00e9s eg\u00e9szs\u00e9ges v\u00e1ll \u00edz\u00fclet igazolja, hogy ez jobb \u00fat. De fejl\u0151dni kellene tov\u00e1bb. Ekkor tal\u00e1lkoztam a fegyencedz\u00e9ssel.<\/p>\n

A k\u00f6nyv c\u00e9lja, hogy a saj\u00e1t testeddel hogyan tudod magad a legjobban edzeni, s\u00falyz\u00f3k, \u00edz\u00fcleti probl\u00e9m\u00e1k n\u00e9lk\u00fcl. Ez t\u00f6k\u00e9letesen benne is van ebben a k\u00f6nyvben.
\nA k\u00f6nyv az amerikai piacra k\u00e9sz\u00fclt. Ez l\u00e1tszik is rajta: az els\u0151 54 oldal a marketing maszlag, tipikus amerikai st\u00edlusban. Kihagyhat\u00f3. Helyette j\u00f6hetne a sok hasznos tan\u00e1cs az utols\u00f3 32 oldalr\u00f3l, \u00e9s akkor a k\u00f6nyv szerkezete jobb lenne.<\/p>\n

A k\u00f6zbens\u0151 250 oldal, viszont k\u0151 kem\u00e9nyen a l\u00e9nyeggel foglalkozik: hogyan edzheted a tested saj\u00e1t magaddal \u00fagy, hogy te l\u00e9gy a b\u00f6rt\u00f6nben a kir\u00e1ly. Az edz\u00e9seket hat alapgyakorlatra osztja fel, amik izmokat (sosem egyet, mint egy s\u00falyz\u00f3s edz\u00e9sn\u00e9l) dolgoz meg. Ezt h\u00edvja mester hatosnak: fekv\u0151t\u00e1masz, guggol\u00e1s, h\u00faz\u00f3dzkod\u00e1s, l\u00e1bemel\u00e9s, h\u00edd, fekv\u0151t\u00e1masz k\u00e9z\u00e1ll\u00e1sban. Minden er\u0151gyakorlaton bel\u00fcl t\u00edz l\u00e9p\u00e9sben vezet v\u00e9gig a kezd\u0151 szintt\u0151l (ahol ink\u00e1bb a technika elsaj\u00e1t\u00edt\u00e1sa \u00e9s a szervezet felk\u00e9sz\u00edt\u00e9se a c\u00e9l) a v\u00e9gs\u0151 c\u00e9lig, a mester l\u00e9p\u00e9sig. A gyakorlatok fel\u00e9p\u00edt\u00e9se, fokozatoss\u00e1ga nagyon j\u00f3, \u00e9s mindegyik k\u00e9ppel illusztr\u00e1lt is.<\/p>\n

V\u00e9gig nagy hangs\u00falyt fektet a kivitelez\u00e9sre, a bemeleg\u00edt\u00e9sre, a fokozatoss\u00e1gra, a s\u00e9r\u00fcl\u00e9s elker\u00fcl\u00e9s\u00e9re (a b\u00f6rt\u00f6n k\u00f3rh\u00e1z nem a legjobb).<\/p>\n

A k\u00f6nyv v\u00e9g\u00e9n komplett edz\u00e9s terveket is ad, amiket azonnal be lehet illeszteni a mindennapokba is. Az alapos bemeleg\u00edt\u00e9shez \u00e9s ny\u00fajt\u00e1shoz is ad \u00fatmutat\u00e1st.
\nEnnek az edz\u00e9s m\u00f3dszernek az el\u0151nye, hogy nem egy konkr\u00e9t izmot edz valamilyen kifacsart m\u00f3don \u2013amib\u0151l majd \u00edz\u00fcleti probl\u00e9ma lesz – , hanem term\u00e9szetes mozdulatok, term\u00e9szetes s\u00fallyal, atletikus, er\u0151s testet \u00e9p\u00edt fokozatosan, hogy az izomn\u00f6veked\u00e9ssel egy\u00fctt er\u0151s\u00f6djenek az \u00edz\u00fcletek is. A t\u00f6bb izom egyszerre t\u00f6rt\u00e9n\u0151 dolgoztat\u00e1sa miatt el\u00e9g a hat gyakorlat, \u00e9s emiatt az edz\u00e9s id\u0151 sz\u00fcks\u00e9glet is kicsi.<\/p>\n

A fegyenc vonal nagyon j\u00f3 l\u00e9gk\u00f6rt ad a k\u00f6nyvnek \u00e9s a gyakorlatoknak is. Engem a c\u00edmmel fogott meg, de ez a vonal val\u00f3sz\u00edn\u0171leg csak a marketing. Nem baj, \u00f6r\u00f6mmel megettem<\/em>, az edz\u00e9stervek\u00e9rt cser\u00e9be. Az edz\u00e9s m\u00f3dszer az \u00fan. calisthenics torna<\/em>: egyszer\u0171 gyakorlatok rendszere, \u00e1ltal\u00e1ban s\u00faly \u00e9s eszk\u00f6z n\u00e9lk\u00fcl. A calisthenic gyakorlatok n\u00f6velik a testi er\u0151t \u00e9s a hajl\u00e9konys\u00e1got, az egy\u00e9n saj\u00e1t test\u00e9t haszn\u00e1lva ellen\u00e1ll\u00e1sk\u00e9nt.
\n\u00c9rdemes lenne elolvasni az oktat\u00e1s f\u00f6l\u00f6tt acsarkod\u00f3knak is: ha a k\u00f6z\u00e9piskolai testnevel\u00e9st ez alapj\u00e1n \u00e1talak\u00edtan\u00e1nk (van benne napi kb 10 percet k\u00e9r\u0151, edz\u00e9s is), akkor lenne \u00e9rtelme a testnevel\u00e9s \u00f3r\u00e1knak, a fiatalokra p\u00e1r kil\u00f3 izmot, egyens\u00faly \u00e9rz\u00e9ket, \u00f6nbizalmat lehetne felpakolni.<\/p>\n

\u00c9s a l\u00e1nyok? Nekik is haszn\u00e1lhat\u00f3, s\u0151t a 10 l\u00e9p\u00e9s miatt t\u00f6k\u00e9letes edz\u00e9s nekik is.
\nNem zs\u00edr\u00e9get\u0151s edz\u00e9s, meg tal\u00e1n a mester l\u00e9p\u00e9sek sem kellenek, de er\u0151s, ar\u00e1nyos, eg\u00e9szs\u00e9ges test \u00e9p\u00edthet\u0151 vele. A zs\u00edr lead\u00e1sra valami egy\u00e9b anaerob edz\u00e9s az\u00e9rt jobb.<\/p>\n

A k\u00f6nyv kitart\u00e1st, elt\u00f6k\u00e9lts\u00e9get, c\u00e9ltudatoss\u00e1got v\u00e1r, cser\u00e9be egy er\u0151s, ar\u00e1nyos, eg\u00e9szs\u00e9ges testet \u00e9p\u00edthetsz vele (nem t\u00fal gyorsan).<\/p>\n

Amikor majd a koll\u00e9g\u00e1knak mutatom a f\u00e9lkezes fekv\u0151t\u00e1masz sorozataimat, az minden\u00e9rt k\u00e1rp\u00f3tolni fog \ud83d\ude42<\/p>\n

Eredeti c\u00edm: Convict Conditioning
\nKiad\u00f3: Jaffa Kiad\u00f3
\nFord\u00edt\u00f3: V\u00e9gh Gabriella
\nMegjelen\u00e9s: 2011 (2009)
\nTerjedelem: 335 p.
\nISBN: 9789639971509
\nHonnan: Kiad\u00f3t\u00f3l, recenzi\u00f3s p\u00e9ld\u00e1ny<\/em><\/p>\n

\"\"
\n<\/em><\/p>\n

\"4<\/div>\n","protected":false},"excerpt":{"rendered":"

Miel\u0151tt valaki meglep\u0151dne, hogy egy ilyen st\u00edlus\u00fa k\u00f6nyvvel foglalkozom a blogon, el\u0151re bocs\u00e1tom, hogy a k\u00f6nyvet a pasim olvasta el \u00e9s v\u00e9lem\u00e9nyezte. \u00dagyhogy ezennel megalap\u00edtottuk a vend\u00e9gblogger st\u00e1tuszt \u00e9s \u00e1t is adom a sz\u00f3t. B\u00f6rt\u00f6n. Kem\u00e9ny tetov\u00e1lt fazonok. Izomszag. A t\u00fal\u00e9les felt\u00e9tele, hogy fegyvert csin\u00e1lj a testedb\u0151l. Kell? Igen! A c\u00edm, a bor\u00edt\u00f3, a l\u00e9gk\u00f6r […]<\/p>\n","protected":false},"author":1,"featured_media":33451293,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"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":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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