{"id":4867,"date":"2020-03-22T13:23:11","date_gmt":"2020-03-22T13:23:11","guid":{"rendered":"https:\/\/kosar.radobasket.hu\/?page_id=4867"},"modified":"2020-04-07T07:52:45","modified_gmt":"2020-04-07T07:52:45","slug":"kondicio-koordinacio","status":"publish","type":"page","link":"https:\/\/kosar.radobasket.hu\/index.php\/kondicio-koordinacio\/","title":{"rendered":"Kond\u00edci\u00f3\/koordin\u00e1ci\u00f3"},"content":{"rendered":"

[vc_row css=”.vc_custom_1555503152088{margin-top: -50px !important;}”][vc_column][vc_empty_space][\/vc_column][\/vc_row][vc_row][vc_column][vc_custom_heading text=”Kond\u00edci\u00f3 \/ koordin\u00e1ci\u00f3” use_theme_fonts=”yes”][vc_separator color=”custom” align=”align_left” el_width=”10″ accent_color=”#000000″][vc_empty_space][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]o\u00a0K\u00e9z, szem kordin\u00e1ci\u00f3<\/strong>[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column][vc_video link=”https:\/\/www.youtube.com\/watch?v=nozHTvLyL0o&list=WL&index=2&t=0s” el_width=”60″][\/vc_column][\/vc_row][vc_row][vc_column][vc_video link=”https:\/\/www.youtube.com\/watch?v=jzKl0E1xvMc&list=WL&index=5″ el_width=”60″][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]o\u00a08 HETES UGR\u00d3K\u00d6T\u00c9L PROGRAM<\/strong><\/p>\n

A gyakorlatot minden nap sz\u00fcks\u00e9ges elv\u00e9gezni<\/p>\n

A 130 k\u00f6t\u00e9lhajt\u00e1s\/perc m\u00e1r j\u00f3nak mondhat\u00f3!<\/p>\n

Fontos az \u00edz\u00fcletek v\u00e9delm\u00e9ben a megfelel\u0151 talajon v\u00e9gezni!<\/p>\n

    \n
  1. h\u00e9t:<\/u> 5×1 perc k\u00f6t\u00e9lhajt\u00e1s, 15 mp pihen\u0151id\u0151 a gyakorlatok k\u00f6z\u00f6tt<\/li>\n
  2. h\u00e9t:<\/u> 5×1 perc + 1×2 perc, 15 mp<\/li>\n
  3. h\u00e9t:<\/u> 6×1 perc +2×2 perc, 15 mp<\/li>\n
  4. h\u00e9t:<\/u> 2x(1×1 p + 1×1,15 p + 1×1,30 p + 1×1,45 p + 1×2 p) , 15 mp<\/li>\n
  5. h\u00e9t:<\/u> 2x(1×1 p + 1×1,15 p + 1×1,30 p + 1×1,45 p + 2×2 p) , 15 mp<\/li>\n
  6. h\u00e9t:<\/u> ugyanaz, mint az 5. h\u00e9t<\/li>\n
  7. h\u00e9t:<\/u> 2×2 p + 1×2,30 p + 1×3 p + 1×3,30 p + 1×4 p + 1×5 p<\/li>\n
  8. h\u00e9t:<\/u> ugyanaz, mint a 7. h\u00e9t<\/li>\n<\/ol>\n

    [\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]o\u00a0\u00a0\u00a0<\/u>Folyamatos fut\u00e1s (kertben, lak\u00f3telepi l\u00e9pcs\u0151h\u00e1zban vagy – akinek lehet\u0151s\u00e9ge engedi \u2013 szabadban egyed\u00fcl)<\/u><\/u><\/p>\n

    <\/u>o\u00a0\u00a0\u00a0<\/u>Fut\u00f3iskola (10-15 m-es t\u00e1von, akinek nincs el\u00e9g ter\u00fclete, annak helyben 10-15 mp-ig egy-egy feladatot)[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column][vc_video link=”https:\/\/www.youtube.com\/watch?v=Fr8ICYatUgw” el_width=”60″][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]o\u00a0\u00a0\u00a0<\/u>SSP program (h\u00fazz egy vonalat kr\u00e9t\u00e1val vagy ragassz le egy cs\u00edkot)<\/p>\n

      \n
    • \u00a0<\/u>p\u00e1ros l\u00e1bon sz\u00f6kdel\u00e9s el\u0151re-h\u00e1tra a vonal felett<\/u><\/u><\/li>\n
    • <\/u>p\u00e1ros l\u00e1bon sz\u00f6kdel\u00e9s oldalra (jobbra-balra) a vonal felett<\/u><\/u><\/li>\n
    • <\/u>egy l\u00e1bon sz\u00f6kdel\u00e9s el\u0151re-h\u00e1tra a vonal felett<\/u><\/u><\/li>\n
    • <\/u>egy l\u00e1bon sz\u00f6kdel\u00e9s oldalra (jobbra-balra) a vonal felett<\/u><\/u><\/li>\n
    • <\/u>har\u00e1nt terpeszben gyors sz\u00f6kdel\u00e9s l\u00e1btart\u00e1s cser\u00e9vel a vonal felett<\/u><\/u><\/li>\n
    • <\/u>\u201ecrazy legs\u201d<\/u><\/u><\/li>\n
    • <\/u>\u201eCsillag sz\u00f6kdel\u00e9s (jel\u00f6lj ki egy 50-80 cm-es n\u00e9gysz\u00f6get \u00e9s annak k\u00f6z\u00e9ppontj\u00e1t)
      \n– a k\u00f6z\u00e9ppontb\u00f3l indulva, oda mindig visszaugorva sz\u00f6kdelj mindegyik sarokhoz (csin\u00e1ld meg mindk\u00e9t ir\u00e1nyba!)<\/li>\n<\/ul>\n

      [\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]o\u00a0\u00a0\u00a0<\/u>Plank[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column][vc_video link=”https:\/\/www.youtube.com\/watch?v=bHOteDDCrLs&list=WL&index=19″ el_width=”60″][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]o\u00a0\u00a0\u00a0<\/u>\u201eBel\u00e9p\u0151\u201d gyakorlatok<\/u><\/u><\/p>\n

      <\/u>o\u00a0\u00a0\u00a0<\/u>HIIT 1000 saj\u00e1t tests\u00fallyal[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column][vc_video link=”https:\/\/www.youtube.com\/watch?v=PSXosiHezPE&list=WL&index=18&t=104s” el_width=”60″][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]o\u00a0\u00a0\u00a0<\/u>Plyometrikus edz\u00e9s[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column][vc_video link=”https:\/\/www.youtube.com\/watch?v=dvggf9hPwtM&list=WL&index=18″ el_width=”60″][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]o\u00a0\u00a0\u00a0<\/u>Core er\u0151s\u00edt\u00e9s labd\u00e1val[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column][vc_video link=”https:\/\/www.youtube.com\/watch?v=8JwCrgEZK8k&list=WL&index=3&t=0s” el_width=”60″][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]o\u00a0\u00a0\u00a0<\/u>Egyens\u00faly gyakorlatok[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column][vc_video link=”https:\/\/www.youtube.com\/watch?v=gzwhxpjlIcA&feature=emb_rel_pause” el_width=”60″][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]o\u00a0\u00a0\u00a0<\/u>Labd\u00e1s koordin\u00e1ci\u00f3 \u00fcgyess\u00e9gfejleszt\u00e9s[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column][vc_video link=”https:\/\/www.youtube.com\/watch?v=cgKmDuau3GQ&list=PLNpbqPwecfYN4Mj3ZgDx1Y3QpbBCYz957&index=3″ el_width=”60″][\/vc_column][\/vc_row]<\/p>\n<\/div>","protected":false},"excerpt":{"rendered":"

      [vc_row css=”.vc_custom_1555503152088{margin-top: -50px !important;}”][vc_column][vc_empty_space][\/vc_column][\/vc_row][vc_row][vc_column][vc_custom_heading text=”Kond\u00edci\u00f3 \/ koordin\u00e1ci\u00f3” use_theme_fonts=”yes”][vc_separator color=”custom” align=”align_left” el_width=”10″ accent_color=”#000000″][vc_empty_space][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]o\u00a0K\u00e9z, szem kordin\u00e1ci\u00f3[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column][vc_video link=”https:\/\/www.youtube.com\/watch?v=nozHTvLyL0o&list=WL&index=2&t=0s” el_width=”60″][\/vc_column][\/vc_row][vc_row][vc_column][vc_video link=”https:\/\/www.youtube.com\/watch?v=jzKl0E1xvMc&list=WL&index=5″ el_width=”60″][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]o\u00a08 HETES UGR\u00d3K\u00d6T\u00c9L PROGRAM A gyakorlatot minden nap sz\u00fcks\u00e9ges elv\u00e9gezni A 130 k\u00f6t\u00e9lhajt\u00e1s\/perc m\u00e1r j\u00f3nak mondhat\u00f3! Fontos az \u00edz\u00fcletek v\u00e9delm\u00e9ben a megfelel\u0151 talajon v\u00e9gezni! h\u00e9t: 5×1 perc k\u00f6t\u00e9lhajt\u00e1s, 15 mp pihen\u0151id\u0151 a gyakorlatok k\u00f6z\u00f6tt h\u00e9t: 5×1 perc +…<\/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-4867","page","type-page","status-publish","hentry"],"_links":{"self":[{"href":"https:\/\/kosar.radobasket.hu\/index.php\/wp-json\/wp\/v2\/pages\/4867","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/kosar.radobasket.hu\/index.php\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/kosar.radobasket.hu\/index.php\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/kosar.radobasket.hu\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/kosar.radobasket.hu\/index.php\/wp-json\/wp\/v2\/comments?post=4867"}],"version-history":[{"count":11,"href":"https:\/\/kosar.radobasket.hu\/index.php\/wp-json\/wp\/v2\/pages\/4867\/revisions"}],"predecessor-version":[{"id":4966,"href":"https:\/\/kosar.radobasket.hu\/index.php\/wp-json\/wp\/v2\/pages\/4867\/revisions\/4966"}],"wp:attachment":[{"href":"https:\/\/kosar.radobasket.hu\/index.php\/wp-json\/wp\/v2\/media?parent=4867"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}