{"id":468,"date":"2017-12-19T14:21:49","date_gmt":"2017-12-19T13:21:49","guid":{"rendered":"https:\/\/avivaoktatas.hu\/?page_id=468"},"modified":"2025-06-10T23:00:42","modified_gmt":"2025-06-10T22:00:42","slug":"egyszeru-modszer","status":"publish","type":"page","link":"https:\/\/avivaoktatas.hu\/index.php\/egyszeru-modszer\/","title":{"rendered":"Egyszer\u0171 m\u00f3dszer, alap gyakorlatok"},"content":{"rendered":"

AZ EGYSZER\u0170 M\u00d3DSZER 18 GYAKORLATA <\/em><\/strong><\/span><\/p>\n

KIS SEG\u00cdTS\u00c9G A N\u00c1LAM TORN\u00c1ZOKNAK AZ OTTHONI GYAKORL\u00c1SHOZ -p\u00e1r sz\u00f3 is el\u00e9g ..\u00a0 \ud83d\ude42<\/em><\/strong><\/span><\/p>\n

1. BEMELEG\u00cdT\u0150 SASSZ\u00c9Z\u00c1S – oldalt a k\u00e9z, billent, be\u00fct – fordul – kett\u0151t l\u00e9p, fordul, majd tov\u00e1bb 2 l\u00e9p\u00e9s, fordul
\n<\/em>2. „ZORBA” (el\u0151re – h\u00e1tra -oldalra – m\u00e1sik oldalra l\u00e9p\u00e9s, cs\u00edp\u0151billent\u00e9s), szirtaki, k\u00e9zp\u00f6rget\u00e9s, gyors zorba, el\u0151re, h\u00e1tra majd oldalra laz\u00edt\u00e1s)
\n<\/em>3. SZ\u00c9K MELLETT L\u00c1BUJJHEGYEN (sarok emel\u00e9s, sarok emel\u00e9s tart\u00e1s)
\n<\/em>4. SZ\u00c9K MELLETT L\u00c1BLEND\u00cdT\u00c9S (el\u0151re, oldalra, majd v\u00edzszintes a h\u00e1t, l\u00e1bny\u00fajt\u00e1s h\u00e1tra)
\n<\/em>5. HAJLONG\u00c1S, LAZ\u00cdT\u00c1S (lehajol – megny\u00fajt – fej f\u00f6l\u00e9 a kar – h\u00e1tra d\u0151l, bab\u00e1z\u00e1s, hawaii hull\u00e1mok)
\n<\/em>6. L\u00c1BHINTA (el\u0151re – h\u00e1tra lend\u00fcl a l\u00e1b)
\n<\/em>7. HELYREHOZ\u00d3 GYAKORLAT (egyik k\u00e9z a f\u00fclh\u00f6z – m\u00e1sik a combhoz, majd mind k\u00e9t k\u00e9z h\u00e1tra lend\u00fcl)
\n<\/em>8. Z\u00a0 <\/span>– \u00dcL\u00c9S (pip\u00e1ban a l\u00e1b – oldalra visz, majd elfordul)
\n<\/em>9. PUMPA \u00c9S RAK\u00c9TA (v\u00edzszintes\u00a0a h\u00e1t\u00a0(egyik k\u00e9z a f\u00fclh\u00f6z – m\u00e1sik a combhoz, majd mind k\u00e9t k\u00e9z h\u00e1tra lend\u00fcl, h\u00e1tra csusszan)<\/em><\/span>
\n<\/em>10. RUG\u00d3 (l\u00e1b a mellhez, el\u0151re r\u00fag, majd j\u00e1r)
\n<\/em>11.FUTBALL (hasizom gyakorlat)
\n<\/em>12. MAJOMJ\u00c1R\u00c1S (kis majom g\u00f6rd\u00fcl\u0151 j\u00e1r\u00e1s, k\u00f6zben l\u00f3g a k\u00e9z – nagy majom v\u00edzszintes a h\u00e1t egyik k\u00e9z el\u0151re ny\u00falik a m\u00e1sik h\u00e1tra, k\u00f6zben rug\u00f3z\u00e1s)
\n<\/em>13. SZTEPPECSKE (a h\u00e1ts\u00f3 l\u00e1b stabil, els\u0151 l\u00e1b sarka emelkedik, billent – majd csere)
\n<\/em>14. JELK\u00c9P GYAKORLAT ((az els\u0151 l\u00e1b stabil, h\u00e1ts\u00f3 l\u00e1b sarka emelkedik, k\u00e9z a f\u00fcl mellett, billent\u00a0 – majd csere)
\n<\/em>15.1, 2, BUMM (cs\u00edp\u0151 egyik oldal, m\u00e1sik oldal, majd bumm)
\n<\/em>16. PARADICSOM MAD\u00c1R (kis paradicsom mad\u00e1r v\u00edzszintes a h\u00e1t, oldalra lend\u00fcl a k\u00e9z – majd forog,-\u00a0 nagy paradicsom mad\u00e1r kiegyenesedik oldalra lend\u00fcl a k\u00e9z – majd forog,
\n<\/em>17. HASONFEKV\u0150S, L\u00c1BEMEL\u0150S (beszor\u00edt a fen\u00e9k, majd l\u00e1bemel\u00e9s 4x, majd 4x emel \u00e9s tart -l\u00e1bcsere – majd mind a k\u00e9t l\u00e1b – h\u00e1trafordul 90 fok, majd 45 fok – majd f\u00f6ld f\u00f6l\u00f6tt)
\n<\/em>18. T\u00d6R\u00d6LK\u00d6Z\u0150S (cs\u00edp\u00f3 mozdul, „p\u00e1rn\u00e1cska” meleg\u00edt\u00e9s, majd forg\u00e1s)<\/em><\/strong><\/p>\n

 <\/p>\n

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

AZ EGYSZER\u0170 M\u00d3DSZER 18 GYAKORLATA KIS SEG\u00cdTS\u00c9G A N\u00c1LAM TORN\u00c1ZOKNAK AZ OTTHONI GYAKORL\u00c1SHOZ -p\u00e1r sz\u00f3 is el\u00e9g ..\u00a0 \ud83d\ude42 1. BEMELEG\u00cdT\u0150 SASSZ\u00c9Z\u00c1S – oldalt a k\u00e9z, billent, be\u00fct – fordul – kett\u0151t l\u00e9p, fordul, majd tov\u00e1bb 2 l\u00e9p\u00e9s, fordul 2. … Egy kattint\u00e1s ide a folytat\u00e1shoz…. →<\/span><\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"footnotes":""},"class_list":["post-468","page","type-page","status-publish","hentry"],"yoast_head":"\nEgyszer\u0171 m\u00f3dszer, alap gyakorlatok - avivaoktatas.hu<\/title>\n<meta name=\"description\" content=\"aviva gyakorlatok le\u00edr\u00e1sa,\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/avivaoktatas.hu\/index.php\/egyszeru-modszer\/\" \/>\n<meta property=\"og:locale\" content=\"hu_HU\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Egyszer\u0171 m\u00f3dszer, alap gyakorlatok - 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