{"id":1936,"date":"2024-03-11T13:10:25","date_gmt":"2024-03-11T13:10:25","guid":{"rendered":"https:\/\/sportano.hu\/blog\/burpee-mi-ez-a-gyakorlat-milyen-hatasa-van-es-hogyan-kell-helyesen-vegrehajtani\/"},"modified":"2025-07-21T07:49:59","modified_gmt":"2025-07-21T07:49:59","slug":"burpee-mi-ez-a-gyakorlat-milyen-hatasa-van-es-hogyan-kell-helyesen-vegrehajtani","status":"publish","type":"post","link":"https:\/\/sportano.hu\/blog\/burpee-mi-ez-a-gyakorlat-milyen-hatasa-van-es-hogyan-kell-helyesen-vegrehajtani\/","title":{"rendered":"Burpee &#8211; mi ez a gyakorlat, milyen hat\u00e1sa van \u00e9s hogyan kell helyesen v\u00e9grehajtani?\u00a0"},"content":{"rendered":"\n<p><span><strong>A burpee egy t\u00f6bb \u00edz\u00fcletet \u00e9rint\u0151 gyakorlat, amely lehet\u0151v\u00e9 teszi a koordin\u00e1ci\u00f3, a mozg\u00e9konys\u00e1g \u00e9s az er\u0151 hat\u00e9kony fejleszt\u00e9s\u00e9t. A n\u00e9pszer\u0171 \u201ees\u00e9s \u00e9s fel\u00e1ll\u00e1s\u201d m\u00f3dszer t\u00f6k\u00e9letes, ha r\u00f6vid id\u0151 alatt van sz\u00fcks\u00e9ged egy kiad\u00f3s fekv\u0151t\u00e1maszra, \u00e9s ha cs\u00f6kkenteni szeretn\u00e9d a rajtad l\u00e9v\u0151 testzs\u00edrt. V\u00e1laszolunk arra, hogy hogyan v\u00e9gezhet\u0151 el helyesen a burpee, hogyan \u00e9s mikor \u00e9rdemes be\u00e9p\u00edteni az edz\u00e9stervbe \u00e9s milyen hat\u00e1sai vannak a gyakorlat rendszeres elv\u00e9gz\u00e9s\u00e9nek.<\/strong><\/span><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span>Burpee \u2013 mi az?&nbsp;<\/span><\/h2>\n\n\n\n<p><span>A burpee, m\u00e1s n\u00e9ven krokodil vagy \u201ees\u00e9s \u00e9s fel\u00e1ll\u00e1s\u201d, egy \u00e1ltal\u00e1nos c\u00e9l\u00fa gyakorlat, amely 4 mozg\u00e1ssorozatb\u00f3l \u00e1ll: <\/span><span><strong>guggol\u00e1s, plank, fekv\u0151t\u00e1masz \u00e9s ugr\u00e1s<\/strong><\/span><span>, amely folyamatosan id\u0151re vagy meghat\u00e1rozott sz\u00e1m\u00fa ism\u00e9tl\u00e9sig v\u00e9gzend\u0151. A burpee-ben az al\u00e1bbi izmok vesznek r\u00e9szt: <\/span><span><strong>n\u00e9gy- \u00e9s k\u00e9tfej\u0171 combizmok, farizom, hasizom, mellkasi \u00e9s v\u00e1llizom, valamint a tricepsz \u00e9s a combk\u00f6zel\u00edt\u0151 izmok<\/strong><\/span><span>.<\/span><\/p>\n\n\n\n<p><span>A gyakorlat kital\u00e1l\u00f3ja Royal H. Burpee amerikai fiziol\u00f3gus. \u0150 fejlesztette ki az 1930-as \u00e9vekben a fitts\u00e9g felm\u00e9r\u00e9s\u00e9re szolg\u00e1l\u00f3 tesztk\u00e9nt. T\u00f6bbek k\u00f6z\u00f6tt az amerikai fegyveres er\u0151k \u00fajoncainak koordin\u00e1ci\u00f3s, mozg\u00e9konys\u00e1gi \u00e9s er\u0151nl\u00e9ti fok\u00e1nak meghat\u00e1roz\u00e1sa c\u00e9lj\u00e1b\u00f3l volt haszn\u00e1latos. Napjainkban az \u201ees\u00e9s \u00e9s fel\u00e1ll\u00e1s\u201d j\u00f3l ismert a CrossFit vagy a fitnesz\u00f3r\u00e1k szerelmesei sz\u00e1m\u00e1ra. <\/span><\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"How to Burpee | Watch all active muscles\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/r6MBg8-FlD4?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span>A Burpee hat\u00e1sai  &nbsp;<\/span><\/h2>\n\n\n\n<p><span>A burpee legnagyobb el\u0151nye a jobb \u00e1ltal\u00e1nos fitts\u00e9g \u00e9s kond\u00edci\u00f3. Az\u00e1ltal, hogy a gyakorlat az eg\u00e9sz testet alaposan megmozgatja, az aerobik \u00e9s az er\u0151nl\u00e9ti edz\u00e9s kombin\u00e1ci\u00f3j\u00e1val, valamint a magas dinamik\u00e1j\u00fa v\u00e9grehajt\u00e1ssal rengeteg kal\u00f3ri\u00e1t \u00e9gethet\u00fcnk el (kb. 100 kcal-t 10 perc alatt &#8211; \u00e9letkort\u00f3l, tests\u00falyt\u00f3l, intenzit\u00e1st\u00f3l, vari\u00e1ci\u00f3t\u00f3l stb. f\u00fcgg\u0151en) \u00e9s felp\u00f6rgethetj\u00fck az anyagcser\u00e9t.<\/span><span><\/span><\/p>\n\n\n\n<p><span>Milyen egy\u00e9b hat\u00e1sai vannak a burpee-nek:<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span>jobb \u00e1ll\u00f3k\u00e9pess\u00e9g, mozg\u00e1skoordin\u00e1ci\u00f3 \u00e9s mozg\u00e9konys\u00e1g;<\/span><\/li>\n\n\n\n<li><span>fokozott er\u0151 \u00e9s \u00e1ll\u00f3k\u00e9pess\u00e9g<\/span><span>;<\/span><\/li>\n\n\n\n<li><span>jobb v\u00e9rkering\u00e9s \u00e9s sz\u00edv- \u00e9s \u00e9rrendszeri m\u0171k\u00f6d\u00e9s<\/span><span>;<\/span><\/li>\n\n\n\n<li><span>jobb l\u00e9gz\u00e9sfunkci\u00f3<\/span><span>;<\/span><\/li>\n\n\n\n<li><span>er\u0151sebb l\u00e1b-, kar-, mellkas- \u00e9s t\u00f6rzsizmok, amelyek t\u00f6bbek k\u00f6z\u00f6tt a helyes testtart\u00e1s\u00e9rt felel\u0151sek<\/span><span>;<\/span><\/li>\n\n\n\n<li><span>feszesebb \u00e9s form\u00e1sabb test.<\/span><\/li>\n<\/ul>\n\n\n\n<p><span>A burpee szisztematikus elv\u00e9gz\u00e9s\u00e9vel m\u00e1r egy h\u00f3nap alatt l\u00e1that\u00f3 eredm\u00e9nyeket \u00e9rhetsz el, felt\u00e9ve azonban, hogy a gyakorlatot technikailag helyesen, az egy\u00e9ni k\u00e9pess\u00e9geiddel \u00e9s kiegyens\u00falyozott \u00e9trenddel \u00f6sszhangban v\u00e9gzed.<\/span><\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/sportano.hu\/blog\/wp-content\/uploads\/2024\/03\/gdi-65ef02c25a3c9.png\" alt=\"H\u00e1rom sportol\u00f3 fekv\u0151t\u00e1maszokat csin\u00e1l az edz\u0151teremben, funkcionalit\u00e1sra tervezett edz\u0151ruh\u00e1ikban\"\/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span>Hogyan kell a burpeet helyesen <\/span>v\u00e9grehajtani<span>?&nbsp;<\/span><\/h2>\n\n\n\n<p><span>A <\/span><span><strong>burpee egyik el\u0151nye<\/strong><\/span><span>, hogy nincs sz\u00fcks\u00e9ged semmilyen felszerel\u00e9sre &#8211; mind\u00f6ssze egy kis szabad helyre van sz\u00fcks\u00e9ged otthonodban\/lak\u00e1sodban\/az udvaron \u00e9s egy nagy terhel\u00e9ssel j\u00e1r\u00f3 edz\u00e9sre val\u00f3 hajland\u00f3s\u00e1gra. Az is fontos, hogy odafigyelj a helyes technik\u00e1ra, hogy a gyakorlat biztons\u00e1gos legyen \u00e9s val\u00f3di el\u0151ny\u00f6kkel j\u00e1rjon. \u00cdme, hogyan kell helyesen v\u00e9gezni a burpeet, l\u00e9p\u00e9sr\u0151l l\u00e9p\u00e9sre:<\/span><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><span>Helyezd a l\u00e1baid v\u00e1llsz\u00e9less\u00e9gben egym\u00e1s mell\u00e9. Tartsd akt\u00edvan (finoman behajl\u00edtva) a t\u00e9rdeidet \u00e9s engedd le a karjaidat a t\u00f6rzsed ment\u00e9n<\/span><span>.<\/span><\/li>\n\n\n\n<li><span>Egyidej\u0171leg hajl\u00edtsd be a t\u00e9rded \u00e9s a cs\u00edp\u0151d, \u00e9s ereszkedj guggol\u00f3 helyzetbe<\/span><span>.<\/span><\/li>\n\n\n\n<li><span>Tedd a kezeidet a l\u00e1bad el\u0151tt a f\u00f6ldre (kiss\u00e9 sz\u00e9lesebben, mint v\u00e1llsz\u00e9less\u00e9gben), \u00e9s helyezd \u00e1t a tests\u00falyodat a kezeidre<\/span><span>.<\/span><\/li>\n\n\n\n<li><span>Hajl\u00edtsd h\u00e1tra a l\u00e1baidat \u00fagy, hogy plank (el\u0151re t\u00e1maszkod\u00f3) poz\u00edci\u00f3ba ker\u00fclj<\/span><span>.<\/span><\/li>\n\n\n\n<li><span>V\u00e9gezz el egy fekv\u0151t\u00e1maszt<\/span><span>.<\/span><\/li>\n\n\n\n<li><span>T\u00e9rj vissza dinamikus ugr\u00e1ssal guggol\u00f3 helyzetbe.<\/span><\/li>\n\n\n\n<li><span>Ugorj<\/span><span> fel, mik\u00f6zben a karjaidat a fejed f\u00f6l\u00e9 emel<\/span><span>ed<\/span><span>.<\/span><\/li>\n\n\n\n<li><span>\u00c9rkezz le a l\u00e1bujj-k\u00f6z\u00e9pcsont-sarok el\u0151tt, \u00e9s ism\u00e9teld meg a teljes sorozatot.<\/span><\/li>\n<\/ol>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"How To Do Burpees Correctly by Cult Fit | Burpees For Beginners| Burpees Workout | Cult Fit|Cure Fit\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/xQdyIrSSFnE?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span>Alapvet\u0151 hib\u00e1k a burpee v\u00e9gz\u00e9sekor<\/span><\/h2>\n\n\n\n<p><span>T\u00f6bb gyakorlat kombin\u00e1ci\u00f3ja \u00e9s a v\u00e9grehajt\u00e1s nagy dinamik\u00e1ja, a rossz motoros koordin\u00e1ci\u00f3, az \u00f6sszetev\u0151k b\u00e1rmelyik\u00e9nek hib\u00e1s elv\u00e9gz\u00e9se, a f\u00e1radts\u00e1g, az intenzit\u00e1s, a vari\u00e1ci\u00f3, illetve a fitts\u00e9g k\u00f6z\u00f6tti elt\u00e9r\u00e9s gyakran okoz hib\u00e1kat a burpee-ben. Mire \u00e9rdemes odafigyelned az \u201ees\u00e9s \u00e9s fel\u00e1ll\u00e1s\u201d sor\u00e1n?<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span>behajl\u00edtott h\u00e1t az \u00e1gy\u00e9ki r\u00e9gi\u00f3ban \u00e9s t\u00fals\u00e1gosan felh\u00fazott fen\u00e9k a plank v\u00e9grehajt\u00e1sakor<\/span><span>;<\/span><span><\/span><\/li>\n\n\n\n<li><span>a farizmok \u00e9s a hasizmok megfesz\u00edt\u00e9s\u00e9nek hi\u00e1nya<\/span><span>;<\/span><\/li>\n\n\n\n<li><span>a fekv\u0151t\u00e1masz v\u00e9grehajt\u00e1sakor el\u0151sz\u00f6r a has \u00e9s a cs\u00edp\u0151 <\/span><span>van lent<\/span><span> a f\u00f6ld\u00f6n &#8211; ha nem tudsz egyenes l\u00e1bon teljes fekv\u0151t\u00e1maszt v\u00e9gezni, v\u00e1laszd az \u00fagynevezett \u201en\u0151i fekv\u0151t\u00e1maszt\u201d, amelyet t\u00e9rdre t\u00e1maszkodva v\u00e9gezhetsz;<\/span><\/li>\n\n\n\n<li><span>bizonytalan l\u00e9gz\u00e9s;<\/span><\/li>\n\n\n\n<li><span>t\u00fal gyors kezdeti temp\u00f3 &#8211; n\u00e9h\u00e1ny ism\u00e9tl\u00e9s ut\u00e1n nincs el\u00e9g er\u0151d \u00e9s kifulladsz<\/span><span>;<\/span><\/li>\n\n\n\n<li><span>meg\u00e1ll\u00e1s &#8211; jobb, ha m\u00e9rs\u00e9kelt temp\u00f3ban, de egyenletesen v\u00e9gzed a gyakorlatot<\/span><span>.<\/span><\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><span>A burpee v\u00e1ltozatai &nbsp;<\/span><\/h2>\n\n\n\n<p><span>A k\u00fcl\u00f6nb\u00f6z\u0151 m\u00f3dos\u00edt\u00e1soknak vagy kieg\u00e9sz\u00edt\u0151 eszk\u00f6z\u00f6k (s\u00falyz\u00f3k, koordin\u00e1ci\u00f3s p\u00e1rna, kettlebell, mini szalag stb.) haszn\u00e1lat\u00e1nak k\u00f6sz\u00f6nhet\u0151en a burpee sikeresen elv\u00e9gezhet\u0151, ak\u00e1r csak a fizikai aktivit\u00e1ssal val\u00f3 kalandoz\u00e1s kezdet\u00e9n \u00e1llsz, ak\u00e1r profi sportol\u00f3 vagy \u00e9s v\u00e1ltozatoss\u00e1got keresel az edz\u00e9sedben. \u00cdme n\u00e9h\u00e1ny v\u00e1ltozata a \u201ees\u00e9s \u00e9s fel\u00e1ll\u00e1s\u201d gyakorlatnak:<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span><strong>ugr\u00e1s n\u00e9lk\u00fcl<\/strong><\/span><span> \u2013 az utols\u00f3 f\u00e1zisban ugr\u00e1s helyett l\u00e1bujjhegyre m\u00e1szhatsz, vagy <\/span><span>a teljes<\/span><span> l\u00e1badat a padl\u00f3n hagyhatod;<\/span><\/li>\n\n\n\n<li><span><strong>fekv\u0151t\u00e1masz<\/strong><\/span><span><strong> n\u00e9lk\u00fcl <\/strong><\/span><span>\u2013 <\/span><span>a fekv\u0151t\u00e1maszt a plank poz\u00edci\u00f3 tart\u00e1s\u00e1val helyettes\u00edtheted<\/span><span>;<\/span><\/li>\n\n\n\n<li><span><strong>ugr\u00e1s k\u00f6zbeni t\u00e9rdfelh\u00faz\u00e1ssal<\/strong><\/span><span> \u2013 az ugr\u00e1s f\u00e1zis\u00e1ban a t\u00e9rdet a lehet\u0151 legmagasabbra, a mellkasodhoz h\u00fazhatod;<\/span><\/li>\n\n\n\n<li><span><strong>t\u00e9rdfelh\u00faz\u00e1ssal<\/strong><\/span><span> \u2013 <\/span><span>a fekv\u0151t\u00e1masz ut\u00e1n csin\u00e1lj egy t\u00e9rdfelh\u00faz\u00e1st, \u00e9s csak az ugr\u00e1l\u00e1ssal folytasd<\/span><span>;<\/span><\/li>\n\n\n\n<li><span><strong>Deadmen Burpee<\/strong> \u2013 fekv\u0151t\u00e1masz k\u00f6zben fek\u00fcdj le a padl\u00f3ra \u00e9s karjaidat ny\u00fajtsd ki oldalra;<\/span><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Dead Man Burpee\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/0RSxAC5l6RU?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span><strong>kettlebell-lel<\/strong><\/span><span> \u2013 <\/span><span>a kettlebellt helyezd \u00fagy magad el\u00e9, hogy a mellkasod alatt legyen, amikor leugrasz plank helyzetbe, v\u00e9gezz fekv\u0151t\u00e1maszt an\u00e9lk\u00fcl, hogy lefek\u00fcdn\u00e9l a padl\u00f3ra, \u00e9s amikor guggol\u00f3 helyzetbe m\u00e9sz, vedd magadhoz a kettlebellt, \u00e9s h\u00fazd fel a mellkasodhoz (a k\u00f6ny\u00f6k\u00f6det feljebb, mint a kettlebellt)<\/span><span>;<\/span><\/li>\n\n\n\n<li><span><strong>boxra vagy m\u00e1s magaslatra ugr\u00e1ssal<\/strong> \u2013 a klasszikus burpee v\u00e9grehajt\u00e1sa ut\u00e1n ugorj pluszban egy stabil magaslatra;<\/span><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"The Burpee Box Jump Over\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/GLktGkmcvWE?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span><strong>s\u00falyz\u00f3r\u00fad vagy m\u00e1s t\u00e1rgy f\u00f6l\u00e9 t\u00f6rt\u00e9n\u0151 ugr\u00e1ssal<\/strong> \u2013 az alapv\u00e1ltozat v\u00e9grehajt\u00e1sa ut\u00e1n ahelyett, hogy felugran\u00e1l, ugorj \u00e1t egy s\u00falyz\u00f3rudat \u00e9s a f\u00f6ldet \u00e9r\u00e9s ut\u00e1n v\u00e9gezz m\u00e9g egy ism\u00e9tl\u00e9st.<\/span><\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><span>A burpee az edz\u00e9stervben  &nbsp;<\/span><\/h2>\n\n\n\n<p><span>K\u00edv\u00e1ncsi vagy, hogy mikor \u00e9s hogyan \u00e9rdemes be\u00e9p\u00edtened be a burpee-t az edz\u00e9seidbe? K\u00e9tf\u00e9lek\u00e9ppen is megteheted<\/span><span>:<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span>v<\/span><span>\u00e9gezz egy meghat\u00e1rozott sz\u00e1m\u00fa ism\u00e9tl\u00e9st;<\/span><\/li>\n\n\n\n<li><span>v\u00e9gezz id\u0151re egy maxim\u00e1lis ism\u00e9tl\u00e9ssz\u00e1mot.<\/span><\/li>\n<\/ul>\n\n\n\n<p><span>A burpee-t gyakran v\u00e9gzik tabata edz\u00e9s sor\u00e1n, ahol egy gyakorlatot 20 m\u00e1sodpercig a lehet\u0151 leggyorsabban \u00e9s a legt\u00f6bbet v\u00e9gezhetsz, ami ut\u00e1n 10 m\u00e1sodpercig pihensz. A t\u00f6bb \u00edz\u00fcletb\u0151l \u00e1ll\u00f3 gyakorlat a nagy intenzit\u00e1s\u00fa intervallumos edz\u00e9s (HIIT) r\u00e9szek\u00e9nt vagy a k\u00f6rfolyamatos edz\u00e9s sor\u00e1n is j\u00f3l m\u0171k\u00f6dik.<\/span><\/p>\n\n\n\n<p><span>A burpee rendszeres v\u00e9gz\u00e9se nagyszer\u0171 m\u00f3dja annak, hogy jav\u00edts az \u00e1ltal\u00e1nos fitts\u00e9geden, ugyanakkor az anyagcser\u00e9det is felp\u00f6rgesd \u00e9s cs\u00f6kkentsd a rajtad l\u00e9v\u0151 testzs\u00edrt. Ne felejts el helyes technik\u00e1t alkalmazni, \u00e9s az ig\u00e9nyeidt\u0151l valamint edzetts\u00e9gi szintedt\u0151l f\u00fcgg\u0151en vari\u00e1lni az edz\u00e9sedet a burpee k\u00fcl\u00f6nb\u00f6z\u0151 vari\u00e1ci\u00f3ival. <\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>A burpee egy t\u00f6bb \u00edz\u00fcletet \u00e9rint\u0151 gyakorlat, amely lehet\u0151v\u00e9 teszi a koordin\u00e1ci\u00f3, a mozg\u00e9konys\u00e1g \u00e9s az er\u0151 hat\u00e9kony fejleszt\u00e9s\u00e9t. A n\u00e9pszer\u0171 \u201ees\u00e9s \u00e9s fel\u00e1ll\u00e1s\u201d m\u00f3dszer t\u00f6k\u00e9letes, ha r\u00f6vid id\u0151 alatt van sz\u00fcks\u00e9ged egy kiad\u00f3s fekv\u0151t\u00e1maszra, \u00e9s ha cs\u00f6kkenteni szeretn\u00e9d a rajtad l\u00e9v\u0151 testzs\u00edrt. V\u00e1laszolunk arra, hogy hogyan v\u00e9gezhet\u0151 el helyesen a burpee, hogyan \u00e9s mikor [&hellip;]<\/p>\n","protected":false},"author":7,"featured_media":1939,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[26],"tags":[],"class_list":["post-1936","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness-edzoterem"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.1.1 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Burpee - mi ez a gyakorlat, milyen hat\u00e1sa van \u00e9s hogyan kell helyesen v\u00e9grehajtani?\u00a0 - Sportano.hu Blog<\/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:\/\/sportano.hu\/blog\/burpee-mi-ez-a-gyakorlat-milyen-hatasa-van-es-hogyan-kell-helyesen-vegrehajtani\/\" \/>\n<meta property=\"og:locale\" content=\"hu_HU\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Burpee - mi ez a gyakorlat, milyen hat\u00e1sa van \u00e9s hogyan kell helyesen v\u00e9grehajtani?\u00a0 - Sportano.hu Blog\" \/>\n<meta property=\"og:description\" content=\"A burpee egy t\u00f6bb \u00edz\u00fcletet \u00e9rint\u0151 gyakorlat, amely lehet\u0151v\u00e9 teszi a koordin\u00e1ci\u00f3, a mozg\u00e9konys\u00e1g \u00e9s az er\u0151 hat\u00e9kony fejleszt\u00e9s\u00e9t. A n\u00e9pszer\u0171 \u201ees\u00e9s \u00e9s fel\u00e1ll\u00e1s\u201d m\u00f3dszer t\u00f6k\u00e9letes, ha r\u00f6vid id\u0151 alatt van sz\u00fcks\u00e9ged egy kiad\u00f3s fekv\u0151t\u00e1maszra, \u00e9s ha cs\u00f6kkenteni szeretn\u00e9d a rajtad l\u00e9v\u0151 testzs\u00edrt. V\u00e1laszolunk arra, hogy hogyan v\u00e9gezhet\u0151 el helyesen a burpee, hogyan \u00e9s mikor [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/sportano.hu\/blog\/burpee-mi-ez-a-gyakorlat-milyen-hatasa-van-es-hogyan-kell-helyesen-vegrehajtani\/\" \/>\n<meta property=\"article:published_time\" content=\"2024-03-11T13:10:25+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-07-21T07:49:59+00:00\" \/>\n<meta property=\"og:image\" content=\"http:\/\/sportano.hu\/blog\/wp-content\/uploads\/2024\/03\/gdi-65ef02c4b21cc.png\" \/>\n\t<meta property=\"og:image:width\" content=\"816\" \/>\n\t<meta property=\"og:image:height\" content=\"426\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Sylwia Stwora-Petela\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Szerz\u0151:\" \/>\n\t<meta name=\"twitter:data1\" content=\"Sylwia Stwora-Petela\" \/>\n\t<meta name=\"twitter:label2\" content=\"Becs\u00fclt olvas\u00e1si id\u0151\" \/>\n\t<meta name=\"twitter:data2\" content=\"6 perc\" \/>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Burpee - mi ez a gyakorlat, milyen hat\u00e1sa van \u00e9s hogyan kell helyesen v\u00e9grehajtani?\u00a0 - Sportano.hu Blog","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/sportano.hu\/blog\/burpee-mi-ez-a-gyakorlat-milyen-hatasa-van-es-hogyan-kell-helyesen-vegrehajtani\/","og_locale":"hu_HU","og_type":"article","og_title":"Burpee - mi ez a gyakorlat, milyen hat\u00e1sa van \u00e9s hogyan kell helyesen v\u00e9grehajtani?\u00a0 - Sportano.hu Blog","og_description":"A burpee egy t\u00f6bb \u00edz\u00fcletet \u00e9rint\u0151 gyakorlat, amely lehet\u0151v\u00e9 teszi a koordin\u00e1ci\u00f3, a mozg\u00e9konys\u00e1g \u00e9s az er\u0151 hat\u00e9kony fejleszt\u00e9s\u00e9t. A n\u00e9pszer\u0171 \u201ees\u00e9s \u00e9s fel\u00e1ll\u00e1s\u201d m\u00f3dszer t\u00f6k\u00e9letes, ha r\u00f6vid id\u0151 alatt van sz\u00fcks\u00e9ged egy kiad\u00f3s fekv\u0151t\u00e1maszra, \u00e9s ha cs\u00f6kkenteni szeretn\u00e9d a rajtad l\u00e9v\u0151 testzs\u00edrt. V\u00e1laszolunk arra, hogy hogyan v\u00e9gezhet\u0151 el helyesen a burpee, hogyan \u00e9s mikor [&hellip;]","og_url":"https:\/\/sportano.hu\/blog\/burpee-mi-ez-a-gyakorlat-milyen-hatasa-van-es-hogyan-kell-helyesen-vegrehajtani\/","article_published_time":"2024-03-11T13:10:25+00:00","article_modified_time":"2025-07-21T07:49:59+00:00","og_image":[{"width":816,"height":426,"url":"http:\/\/sportano.hu\/blog\/wp-content\/uploads\/2024\/03\/gdi-65ef02c4b21cc.png","type":"image\/png"}],"author":"Sylwia Stwora-Petela","twitter_card":"summary_large_image","twitter_misc":{"Szerz\u0151:":"Sylwia Stwora-Petela","Becs\u00fclt olvas\u00e1si id\u0151":"6 perc"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/sportano.hu\/blog\/burpee-mi-ez-a-gyakorlat-milyen-hatasa-van-es-hogyan-kell-helyesen-vegrehajtani\/#article","isPartOf":{"@id":"https:\/\/sportano.hu\/blog\/burpee-mi-ez-a-gyakorlat-milyen-hatasa-van-es-hogyan-kell-helyesen-vegrehajtani\/"},"author":{"name":"Sylwia Stwora-Petela","@id":"https:\/\/sportano.hu\/blog\/#\/schema\/person\/71cc03e69d6c63d290e6365378f2deab"},"headline":"Burpee &#8211; 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