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ol
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<div class=WordSection1>
<div align=center>
<table class=MsoTableGrid border=0 cellspacing=0 cellpadding=0 width="95%"
style='width:95.0%;border-collapse:collapse;border:none;mso-yfti-tbllook:1184;
mso-padding-alt:0cm 5.4pt 0cm 5.4pt;mso-border-insideh:none;mso-border-insidev:
none'>
<tr style='mso-yfti-irow:0;mso-yfti-firstrow:yes;mso-yfti-lastrow:yes'>
<td width=604 valign=top style='width:453.1pt;padding:0cm 5.4pt 0cm 5.4pt'>
<p class=MsoNormal style='text-align:justify;text-justify:inter-ideograph'><b><span
style='font-size:14.0pt;line-height:115%'>FONTOS</span></b><span
style='font-size:14.0pt;line-height:115%'>: <o:p></o:p></span></p>
<p class=MsoListParagraphCxSpFirst style='text-align:justify;text-justify:
inter-ideograph;text-indent:-18.0pt;mso-list:l0 level1 lfo2'><![if !supportLists]><span
style='font-size:14.0pt;line-height:115%;font-family:Symbol;mso-fareast-font-family:
Symbol;mso-bidi-font-family:Symbol'><span style='mso-list:Ignore'>·<span
style='font:7.0pt "Times New Roman"'> </span></span></span><![endif]><span
style='font-size:14.0pt;line-height:115%'>A gyakorlatok végrehajtásánál tilos
a könyököt, térdet teljesen kinyújtani (kiakasztani), egy kicsit mindig
hajlított állapotban kell lennie. Tehát váll és mell gyakorlatoknál sose
nyújtsd ki teljesen a karod. A súlyokat nem kell a felső ponton
összeérinteni. Guggolásnál ne nyújtsd ki teljesen a lábad a felső ponton. Egy
picit mindig legyen behajlítva a térd!<o:p></o:p></span></p>
<p class=MsoListParagraphCxSpMiddle style='text-align:justify;text-justify:
inter-ideograph;text-indent:-18.0pt;mso-list:l0 level1 lfo2'><![if !supportLists]><span
style='font-size:14.0pt;line-height:115%;font-family:Symbol;mso-fareast-font-family:
Symbol;mso-bidi-font-family:Symbol'><span style='mso-list:Ignore'>·<span
style='font:7.0pt "Times New Roman"'> </span></span></span><![endif]><span
style='font-size:14.0pt;line-height:115%'>A súlyokat úgy célszerű
megválasztani, hogy a harmadik sorozatot már egy kicsit nehéznek érezd, de
minimum a 8 ismétlést meg tudd csinálni.<o:p></o:p></span></p>
<p class=MsoListParagraphCxSpMiddle style='text-align:justify;text-justify:
inter-ideograph;text-indent:-18.0pt;mso-list:l0 level1 lfo2'><![if !supportLists]><span
style='font-size:14.0pt;line-height:115%;font-family:Symbol;mso-fareast-font-family:
Symbol;mso-bidi-font-family:Symbol'><span style='mso-list:Ignore'>·<span
style='font:7.0pt "Times New Roman"'> </span></span></span><![endif]><span
style='font-size:14.0pt;line-height:115%'>A pihenőidő 1 percnél ne legyen
több, ha nagyon elfáradsz, akkor <span class=SpellE>max</span>. 2 perc
legyen, guggolásnál ez 4-5 perc is lehet.<o:p></o:p></span></p>
<p class=MsoListParagraphCxSpMiddle style='text-align:justify;text-justify:
inter-ideograph;text-indent:-18.0pt;mso-list:l0 level1 lfo2'><![if !supportLists]><span
style='font-size:14.0pt;line-height:115%;font-family:Symbol;mso-fareast-font-family:
Symbol;mso-bidi-font-family:Symbol'><span style='mso-list:Ignore'>·<span
style='font:7.0pt "Times New Roman"'> </span></span></span><![endif]><span
style='font-size:14.0pt;line-height:115%'>A gyakorlatokat ne kapkodd el,
figyelj az izmaidra, hogy azt érezd, amire éppen dolgozol. Kis súllyal kezd,
először a mozdulatot gyakorold be.<o:p></o:p></span></p>
<p class=MsoListParagraphCxSpMiddle style='text-align:justify;text-justify:
inter-ideograph;text-indent:-18.0pt;mso-list:l0 level1 lfo2'><![if !supportLists]><span
style='font-size:14.0pt;line-height:115%;font-family:Symbol;mso-fareast-font-family:
Symbol;mso-bidi-font-family:Symbol'><span style='mso-list:Ignore'>·<span
style='font:7.0pt "Times New Roman"'> </span></span></span><![endif]><span
style='font-size:14.0pt;line-height:115%'>Mindig melegíts be edzés elején, a
legsérülékenyebb a váll, és az dolgozik a legtöbbet, úgyhogy azt kell jól
bemelegíteni. Vállkörzések, nyújtások. A 3x10 munkasorozat előtt kis súllyal
10 ismétlést végezz bemelegítésként!<o:p></o:p></span></p>
<p class=MsoListParagraphCxSpMiddle style='text-align:justify;text-justify:
inter-ideograph;text-indent:-18.0pt;mso-list:l0 level1 lfo2'><![if !supportLists]><span
style='font-size:14.0pt;line-height:115%;font-family:Symbol;mso-fareast-font-family:
Symbol;mso-bidi-font-family:Symbol'><span style='mso-list:Ignore'>·<span
style='font:7.0pt "Times New Roman"'> </span></span></span><![endif]><span
style='font-size:14.0pt;line-height:115%'>A <span class=SpellE>munkasorozatokat</span>
is kis súllyal kezdd, és lassan emeld a nehézséget úgy, hogy ne menjen a
helyes végrehajtás rovására!<o:p></o:p></span></p>
<p class=MsoListParagraphCxSpLast style='text-align:justify;text-justify:
inter-ideograph;text-indent:-18.0pt;mso-list:l0 level1 lfo2'><![if !supportLists]><span
style='font-size:14.0pt;line-height:115%;font-family:Symbol;mso-fareast-font-family:
Symbol;mso-bidi-font-family:Symbol'><span style='mso-list:Ignore'>·<span
style='font:7.0pt "Times New Roman"'> </span></span></span><![endif]><span
style='font-size:14.0pt;line-height:115%'>A hátad minden gyakorlatnál tartsd
egyenesen, de nem kell annyira feszíteni, mint baletton!<o:p></o:p></span></p>
<p class=MsoNormal style='text-align:justify;text-justify:inter-ideograph'><span
style='font-size:14.0pt;line-height:115%'><o:p> </o:p></span></p>
<p class=MsoNormal><b><i><span style='font-size:20.0pt;line-height:115%'>1.
nap<o:p></o:p></span></i></b></p>
<p class=MsoNormal><u><span style='font-size:18.0pt;line-height:115%'>1. Váll
– Első + oldalsó delta<o:p></o:p></span></u></p>
<p class=MsoNormal><span style='font-size:14.0pt;line-height:115%'>3 x 10
ismétlés<o:p></o:p></span></p>
<p class=MsoNormal><span style='mso-no-proof:yes'><!--[if gte vml 1]><v:shapetype
id="_x0000_t75" coordsize="21600,21600" o:spt="75" o:preferrelative="t"
path="m@4@5l@4@11@9@11@9@5xe" filled="f" stroked="f">
<v:stroke joinstyle="miter"/>
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<v:f eqn="sum @8 21600 0"/>
<v:f eqn="prod @7 21600 pixelHeight"/>
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</v:shapetype><v:shape id="Kép_x0020_1" o:spid="_x0000_i1034" type="#_x0000_t75"
style='width:565.9pt;height:565.9pt;visibility:visible;mso-wrap-style:square'>
<v:imagedata src="index_elemei/image001.gif" o:title=""/>
</v:shape><![endif]--><![if !vml]><img width=755 height=755
src="index_elemei/image001.gif" v:shapes="Kép_x0020_1"><![endif]></span><o:p></o:p></p>
<p class=MsoNormal style='text-align:justify;text-justify:inter-ideograph'><span
style='font-size:14.0pt;line-height:115%'>Vállak lefeszítve, nem a válladat
kell felemelni, hanem a könyökre figyelj, mintha a könyököd akarnád
megemelni. Nem kell a fej felett összeérinteni a súlyzókat, mert ha nagyon
kinyújtod a könyököd, akkor a <span class=SpellE>tricepsz</span> is dolgozni
fog, de most nem az a cél. Hatásosabb a könyököt egy picit a test vonalától
előbbre tartani, és alsó ponton jobban leengedni, majdnem a vállig.<o:p></o:p></span></p>
<p class=MsoNormal style='text-align:justify;text-justify:inter-ideograph'><span
style='font-size:14.0pt;line-height:115%'>Érezni fogod az elején a csuklyás
izmot is, de az természetes.<o:p></o:p></span></p>
<p class=MsoNormal style='text-align:justify;text-justify:inter-ideograph'><span
style='font-size:14.0pt;line-height:115%'><o:p> </o:p></span></p>
<p class=MsoNormal><u><span style='font-size:18.0pt;line-height:115%'>2. Váll
- Hátsó delta + hát<o:p></o:p></span></u></p>
<p class=MsoNormal><span style='font-size:14.0pt;line-height:115%'>3 x 10
ismétlés<o:p></o:p></span></p>
<p class=MsoNormal style='text-align:justify;text-justify:inter-ideograph'><span
style='mso-no-proof:yes'><!--[if gte vml 1]><v:shape id="Kép_x0020_5" o:spid="_x0000_i1033"
type="#_x0000_t75" style='width:565.9pt;height:565.9pt;visibility:visible;
mso-wrap-style:square'>
<v:imagedata src="index_elemei/image002.gif" o:title=""/>
</v:shape><![endif]--><![if !vml]><img width=755 height=755
src="index_elemei/image002.gif" v:shapes="Kép_x0020_5"><![endif]></span><o:p></o:p></p>
<p class=MsoNormal style='text-align:justify;text-justify:inter-ideograph'><span
style='font-size:14.0pt;line-height:115%'>Ha így túl nehéz, akkor a pad
dőlésszögét lehet meredekebbre is állítani, a lényeg, hogy a felsőtest előre
dőlt helyzetben legyen. Ne a súlyt akard megemelni, hanem a könyöködre
figyelj, hogy azt emeld. Az alkar csak követi a könyök mozgását. Minél jobban
a test mellett halad a könyököd, annál inkább a hátizom dolgozik. A
gyakorlatnál képzeld el azt, hogy síelsz, és a síbottal <span class=SpellE>lököd</span>
magad. Felső ponton a lapockáidat próbáld meg összezárni, de a vállakat ne
húzd a nyakadhoz.<o:p></o:p></span></p>
<p class=MsoNormal style='text-align:justify;text-justify:inter-ideograph'><span
style='font-size:14.0pt;line-height:115%'><o:p> </o:p></span></p>
<p class=MsoNormal><u><span style='font-size:18.0pt;line-height:115%'>3.
Combfeszítő<o:p></o:p></span></u></p>
<p class=MsoNormal><span style='font-size:14.0pt;line-height:115%'>3 x 10
ismétlés<o:p></o:p></span></p>
<p class=MsoNormal style='text-align:justify;text-justify:inter-ideograph'><span
style='mso-no-proof:yes'><!--[if gte vml 1]><v:shape id="Kép_x0020_3" o:spid="_x0000_i1032"
type="#_x0000_t75" style='width:565.9pt;height:565.9pt;visibility:visible;
mso-wrap-style:square'>
<v:imagedata src="index_elemei/image003.gif" o:title=""/>
</v:shape><![endif]--><![if !vml]><img width=755 height=755
src="index_elemei/image003.gif" v:shapes="Kép_x0020_3"><![endif]></span><o:p></o:p></p>
<p class=MsoNormal style='text-align:justify;text-justify:inter-ideograph'><span
style='font-size:14.0pt;line-height:115%'>Guggolásnál annyira hajlítsd a
térded, hogy a comb minimum párhuzamos legyen a talajjal. A törzsed csak
annyira dőljön előre, hogy az egyensúlyod meg tudd őrizni. Koncentrálj a
combizmokra, a legjobb (és legnehezebb), ha végig megfeszítve tartod a combizmokat.
Felállásnál ne nyújtsd ki a lábad, azaz ne akaszd ki a térded.<o:p></o:p></span></p>
<p class=MsoNormal style='text-align:justify;text-justify:inter-ideograph'><span
style='font-size:14.0pt;line-height:115%'>Minél inkább vízszintes alá mész,
annál jobban dolgozik a combhajlító- és farizom.<o:p></o:p></span></p>
<p class=MsoNormal style='text-align:justify;text-justify:inter-ideograph'><span
style='font-size:14.0pt;line-height:115%'><o:p> </o:p></span></p>
<p class=MsoNormal><u><span style='font-size:18.0pt;line-height:115%'>4.
Bicepsz + alkar<o:p></o:p></span></u></p>
<p class=MsoNormal><span style='font-size:14.0pt;line-height:115%'>3 x 10
ismétlés<o:p></o:p></span></p>
<p class=MsoNormal style='text-align:justify;text-justify:inter-ideograph'><span
style='mso-no-proof:yes'><!--[if gte vml 1]><v:shape id="Kép_x0020_4" o:spid="_x0000_i1031"
type="#_x0000_t75" style='width:565.9pt;height:565.9pt;visibility:visible;
mso-wrap-style:square'>
<v:imagedata src="index_elemei/image004.gif" o:title=""/>
</v:shape><![endif]--><![if !vml]><img width=755 height=755
src="index_elemei/image004.gif" v:shapes="Kép_x0020_4"><![endif]></span><o:p></o:p></p>
<p class=MsoNormal style='text-align:justify;text-justify:inter-ideograph'><span
style='font-size:14.0pt;line-height:115%'>Kiinduló helyzet: a súlyok a comb
mellett, tenyerek a comb felé néznek. A súlyt emelve forgatod a csuklót úgy,
hogy a felső ponton a tenyér a váll felé nézzen. A könyököd ne mozduljon
előre, végig a test mellett maradjon. Az alsó ponton ne engedd le teljesen a
kezed, ott is feszüljön az izom. Ennél a gyakorlatnál a súly indítását az
alkar végzi, majd minél jobban beforgatod a csuklód, annál inkább a bicepsz
fog dolgozni. Úgy csináld, hogy az alkar vízszintes helyzeténél már majdnem
vízszintesen legyen a súly.<o:p></o:p></span></p>
<p class=MsoNormal style='text-align:justify;text-justify:inter-ideograph'><span
style='font-size:14.0pt;line-height:115%'>Hibás végrehajtás, ha a felső
ponton függőlegesen áll az alkar, mert ilyenkor a bicepsz nem dolgozik. Ha
végig a test mellett van a könyök, akkor ilyen hiba nem fordulhat elő.<o:p></o:p></span></p>
<p class=MsoNormal style='text-align:justify;text-justify:inter-ideograph'><span
style='font-size:14.0pt;line-height:115%'><o:p> </o:p></span></p>
<p class=MsoNormal><b><i><span style='font-size:20.0pt;line-height:115%'>2.
nap<o:p></o:p></span></i></b></p>
<p class=MsoNormal><u><span style='font-size:18.0pt;line-height:115%'>1. Has<o:p></o:p></span></u></p>
<p class=MsoNormal><span style='font-size:14.0pt;line-height:115%'>3 x 15-20
ismétlés<o:p></o:p></span></p>
<p class=MsoNormal style='text-align:justify;text-justify:inter-ideograph'><span
style='mso-no-proof:yes'><!--[if gte vml 1]><v:shape id="Kép_x0020_11"
o:spid="_x0000_i1030" type="#_x0000_t75" style='width:566.25pt;height:318.75pt;
visibility:visible;mso-wrap-style:square'>
<v:imagedata src="index_elemei/image005.gif" o:title=""/>
</v:shape><![endif]--><![if !vml]><img width=755 height=425
src="index_elemei/image005.gif" v:shapes="Kép_x0020_11"><![endif]></span><o:p></o:p></p>
<p class=MsoNormal style='text-align:justify;text-justify:inter-ideograph'><span
style='font-size:14.0pt;line-height:115%'>Hasprés. Szerintem nem kell
magyarázni </span><span style='font-size:14.0pt;line-height:115%;font-family:
"Segoe UI Emoji",sans-serif;mso-ascii-font-family:"Century Gothic";
mso-ascii-theme-font:minor-latin;mso-hansi-font-family:"Century Gothic";
mso-hansi-theme-font:minor-latin;mso-char-type:symbol-ext;mso-symbol-font-family:
"Segoe UI Emoji"'>😊</span><span style='font-size:14.0pt;line-height:
115%'>.<o:p></o:p></span></p>
<p class=MsoNormal style='text-align:justify;text-justify:inter-ideograph'><span
style='font-size:14.0pt;line-height:115%'><o:p> </o:p></span></p>
<p class=MsoNormal><u><span style='font-size:18.0pt;line-height:115%'>2.
Aerob<o:p></o:p></span></u></p>
<p class=MsoNormal style='text-align:justify;text-justify:inter-ideograph'><span
style='font-size:14.0pt;line-height:115%'>Intenzív séta (nem futás) futópadon
minimum 45 percig.<o:p></o:p></span></p>
<p class=MsoNormal style='text-align:justify;text-justify:inter-ideograph'><span
style='font-size:14.0pt;line-height:115%'><o:p> </o:p></span></p>
<p class=MsoNormal><b><i><span style='font-size:20.0pt;line-height:115%'>3.
nap<o:p></o:p></span></i></b></p>
<p class=MsoNormal><u><span style='font-size:18.0pt;line-height:115%'>1. Mell<o:p></o:p></span></u></p>
<p class=MsoNormal><span style='font-size:14.0pt;line-height:115%'>3 x 10
ismétlés<o:p></o:p></span></p>
<p class=MsoNormal><span style='mso-no-proof:yes'><!--[if gte vml 1]><v:shape
id="Kép_x0020_14" o:spid="_x0000_i1029" type="#_x0000_t75" style='width:567pt;
height:567pt;visibility:visible;mso-wrap-style:square'>
<v:imagedata src="index_elemei/image006.gif" o:title=""/>
</v:shape><![endif]--><![if !vml]><img width=756 height=756
src="index_elemei/image006.gif" v:shapes="Kép_x0020_14"><![endif]></span><o:p></o:p></p>
<p class=MsoNormal><span style='font-size:14.0pt;line-height:115%'>Mell
edzésnél a legfontosabb, hogy ne vállból nyomd a súlyt. Ezt úgy tudod
kiküszöbölni, hogy amikor lefekszel, leengeded a súlyt, és a lapockáidat
magad alá húzod, kvázi ráfekszel a lapockákra, és végig úgy tartod, ezáltal
főleg a mellizom fog dolgozni.<o:p></o:p></span></p>
<p class=MsoNormal><span style='font-size:14.0pt;line-height:115%'>A könyök
enyhén előrefele nézzen, és a padot egy fokozattal emeld fel, hogy ne
teljesen vízszintes legyen.<o:p></o:p></span></p>
<p class=MsoNormal><span style='font-size:14.0pt;line-height:115%'>Próbálj
arra fókuszálni, hogy a könyököd nyomod felfelé, és nem a súlyt. Felső ponton
a könyököd ne nyújtsd ki, a súlyt ne koccintsd össze.<o:p></o:p></span></p>
<p class=MsoNormal><span style='font-size:14.0pt;line-height:115%'><o:p> </o:p></span></p>
<p class=MsoNormal><u><span style='font-size:18.0pt;line-height:115%'>2. <span
class=SpellE>Ticepsz</span><o:p></o:p></span></u></p>
<p class=MsoNormal><span style='font-size:14.0pt;line-height:115%'>3 x 10
ismétlés<o:p></o:p></span></p>
<p class=MsoNormal style='text-align:justify;text-justify:inter-ideograph'><span
style='mso-no-proof:yes'><!--[if gte vml 1]><v:shape id="Kép_x0020_6" o:spid="_x0000_i1028"
type="#_x0000_t75" style='width:565.9pt;height:565.9pt;visibility:visible;
mso-wrap-style:square'>
<v:imagedata src="index_elemei/image007.gif" o:title=""/>
</v:shape><![endif]--><![if !vml]><img width=755 height=755
src="index_elemei/image007.gif" v:shapes="Kép_x0020_6"><![endif]></span><o:p></o:p></p>
<p class=MsoNormal style='text-align:justify;text-justify:inter-ideograph'><span
style='font-size:14.0pt;line-height:115%'>A súlyt a fej mellé engeded, és
onnan emeled ki. Itt viszont fontos a kar teljes kinyújtása, és a felső
ponton a <span class=SpellE>tricepsz</span> feszítése. Hatásosabb, ha nem
függőleges a nyújtott kar, hanem egy picit döntöd a fejed felé, mert így
végig feszülésben lesz az izom.<o:p></o:p></span></p>
<p class=MsoNormal style='text-align:justify;text-justify:inter-ideograph'><span
style='font-size:14.0pt;line-height:115%'>Ha két súlyzóval nehéznek érzed,
csinálhatod egy kézzel, és a szabad kezeddel a könyökhajlatodat megtámasztod.
Ekkor 10 ismétlés után kezet váltasz, és a másikkal is 10-et csinálsz. Ez
lesz egy sorozat.<o:p></o:p></span></p>
<p class=MsoNormal><u><span style='font-size:18.0pt;line-height:115%'>3.
Vádli<o:p></o:p></span></u></p>
<p class=MsoNormal><span style='font-size:14.0pt;line-height:115%'>3 x 15-20
ismétlés<o:p></o:p></span></p>
<p class=MsoNormal style='text-align:justify;text-justify:inter-ideograph'><span
style='mso-no-proof:yes'><!--[if gte vml 1]><v:shape id="Kép_x0020_8" o:spid="_x0000_i1027"
type="#_x0000_t75" style='width:565.9pt;height:565.9pt;visibility:visible;
mso-wrap-style:square'>
<v:imagedata src="index_elemei/image008.gif" o:title=""/>
</v:shape><![endif]--><![if !vml]><img width=755 height=755
src="index_elemei/image008.gif" v:shapes="Kép_x0020_8"><![endif]></span><o:p></o:p></p>
<p class=MsoNormal style='text-align:justify;text-justify:inter-ideograph'><span
style='font-size:14.0pt;line-height:115%'>Ezt csinálhatod egyszerre két
lábbal, vagy felváltva egy lábbal lábanként 15-20 ismétléssel. Rakhatsz a
lábad alá tárcsát vagy tárcsákat is, illetve az egykezes súlyt akár a
térdedre rakva lapjával.<o:p></o:p></span></p>
<p class=MsoNormal style='text-align:justify;text-justify:inter-ideograph'><span
style='mso-no-proof:yes'><!--[if gte vml 1]><v:shape id="Kép_x0020_9" o:spid="_x0000_i1026"
type="#_x0000_t75" style='width:271.15pt;height:316.15pt;visibility:visible;
mso-wrap-style:square'>
<v:imagedata src="index_elemei/image009.png" o:title=""/>
</v:shape><![endif]--><![if !vml]><img width=362 height=422
src="index_elemei/image012.png" v:shapes="Kép_x0020_9"><![endif]></span><o:p></o:p></p>
<p class=MsoNormal style='text-align:justify;text-justify:inter-ideograph'><span
style='font-size:14.0pt;line-height:115%'>Álló helyzetben például bordásfalon
lehet vádlinyújtást végezni.<o:p></o:p></span></p>
<p class=MsoNormal style='text-align:justify;text-justify:inter-ideograph'><span
style='font-size:14.0pt;line-height:115%'>A gyakorlatot normális tempóban
végezd, ne pattogtasd a térded. Amennyire tudod engedd le a <span
class=SpellE>sarkad</span>, alsó ponton egy pillanatra megtartod, utána
teljes feszülésig emeled. A vádli nagyon jól terhelhető, ezért itt a 15-20
ismétlés ajánlott.<o:p></o:p></span></p>
<p class=MsoNormal style='text-align:justify;text-justify:inter-ideograph'><span
style='font-size:14.0pt;line-height:115%'><o:p> </o:p></span></p>
<p class=MsoNormal><u><span style='font-size:18.0pt;line-height:115%'>4.
Combhajlító - merev lábas felhúzás<o:p></o:p></span></u></p>
<p class=MsoNormal><span style='font-size:14.0pt;line-height:115%'>3 x 10
ismétlés<o:p></o:p></span></p>
<p class=MsoNormal style='text-align:justify;text-justify:inter-ideograph'><span
style='mso-no-proof:yes'><!--[if gte vml 1]><v:shape id="Kép_x0020_10"
o:spid="_x0000_i1025" type="#_x0000_t75" style='width:568.9pt;height:415.15pt;
visibility:visible;mso-wrap-style:square'>
<v:imagedata src="index_elemei/image010.png" o:title=""/>
</v:shape><![endif]--><![if !vml]><img width=759 height=554
src="index_elemei/image013.png" v:shapes="Kép_x0020_10"><![endif]></span><o:p></o:p></p>
<p class=MsoNormal style='text-align:justify;text-justify:inter-ideograph'><span
style='font-size:14.0pt;line-height:115%'>A mozgást úgy kell elképzelni,
mintha a súlyokat a lábfejedre akarnád rátenni. A leengedés során a súly
végig követi a combot, majd a lábszárat, miközben a térded enyhén behajlítod,
és a fenék hátrafele mozdul.<o:p></o:p></span></p>
<p class=MsoNormal style='text-align:justify;text-justify:inter-ideograph'><span
style='font-size:14.0pt;line-height:115%'>A súlyt nem hátból húzod fel, hanem
a feneked tolod előre. Felső ponton ne egyenesedj fel teljesen, mert akkor az
alsó hátizmok fognak nagyon dolgozni, és a lábad se nyújtsd ki. Érezni kell a
combhajlító feszülését főleg az alsó ponton.<o:p></o:p></span></p>
<p class=MsoNormal style='text-align:justify;text-justify:inter-ideograph'><span
style='font-size:14.0pt;line-height:115%'>A gyakorlat helyes végrehajtása
viszonylag nehéz, lehet, hogy egy ideig csak a <span class=SpellE>hátizomokat</span>
fogod érezni.<o:p></o:p></span></p>
<p class=MsoNormal style='text-align:justify;text-justify:inter-ideograph'><span
style='font-size:14.0pt;line-height:115%'><o:p> </o:p></span></p>
<p class=MsoNormal style='text-align:justify;text-justify:inter-ideograph'><o:p> </o:p></p>
</td>
</tr>
</table>
</div>
<p class=MsoNormal style='text-align:justify;text-justify:inter-ideograph'><o:p> </o:p></p>
<p class=MsoNormal style='text-align:justify;text-justify:inter-ideograph'><o:p> </o:p></p>
</div>
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