{"id":126,"date":"2025-08-07T21:42:25","date_gmt":"2025-08-07T19:42:25","guid":{"rendered":"https:\/\/bene-fit.hu\/blog\/?p=126"},"modified":"2025-08-30T17:22:38","modified_gmt":"2025-08-30T15:22:38","slug":"core-erosites-otthon-torzsizom-fejlesztes-jobb-testtartas-es-derekfajas-csokkentes-egyszeru-gyakorlatokkal","status":"publish","type":"post","link":"https:\/\/bene-fit.hu\/blog\/index.php\/2025\/08\/07\/core-erosites-otthon-torzsizom-fejlesztes-jobb-testtartas-es-derekfajas-csokkentes-egyszeru-gyakorlatokkal\/","title":{"rendered":"Core izomzat er\u0151s\u00edt\u00e9s &#8211; t\u00f6rzsizomzat stabiliz\u00e1l\u00e1s"},"content":{"rendered":"<h1 class=\"western\">\ud83d\udd0d A stabilit\u00e1s bel\u00fclr\u0151l kezd\u0151dik \u2013 t\u00f6rzsizomzat \u00e9s testtudat minden \u00e9letkorban<\/h1>\n<h3 data-start=\"1354\" data-end=\"1430\"><strong data-start=\"1362\" data-end=\"1430\">A core izmok szerepe a testtart\u00e1sban \u00e9s a h\u00e1tf\u00e1j\u00e1s megel\u0151z\u00e9s\u00e9ben<\/strong><\/h3>\n<p>A mozg\u00e1sszervi panaszok, tart\u00e1shib\u00e1k, visszat\u00e9r\u0151 f\u00e1jdalmak h\u00e1tter\u00e9ben gyakran a t\u00f6rzsizomzat diszfunkci\u00f3ja, a fasciah\u00e1l\u00f3zat letapad\u00e1sa, vagy az idegrendszeri kontroll cs\u00f6kken\u00e9se \u00e1ll. A fizioter\u00e1pia leg\u00fajabb ir\u00e1nyvonalai \u2013 mint a fasciatr\u00e9ning, a mobilit\u00e1s alap\u00fa flow mozg\u00e1sok, a tart\u00e1skorrekci\u00f3, illetve a propriocepci\u00f3 fejleszt\u00e9se \u2013 arra ir\u00e1nyulnak, hogy a test stabilit\u00e1s\u00e1t \u00e9s mozg\u00e1sbiztons\u00e1g\u00e1t az idegrendszer \u00e9s az izomrendszer egy\u00fcttm\u0171k\u00f6d\u00e9s\u00e9n kereszt\u00fcl \u00e1ll\u00edts\u00e1k helyre.<\/p>\n<hr \/>\n<h2 class=\"western\">\ud83c\udf4f Mi a core izmok funkci\u00f3ja? Mi\u00e9rt fontos a m\u0171k\u00f6d\u00e9s\u00fck?<\/h2>\n<p>A core izmok \u2013 a m\u00e9ly hasizom (transversus abdominis), a gerinc melletti multifidus, a rekeszizom \u00e9s a medencefen\u00e9k izmai \u2013 alkotj\u00e1k a test &#8222;bels\u0151 f\u0151 stabiliz\u00e1l\u00f3 rendszer\u00e9t&#8221;. Ezek az izmok felelnek a gerinc stabilit\u00e1s\u00e1\u00e9rt, a testtart\u00e1s\u00e9rt, \u00e9s alapvet\u0151 szerep\u00fck van a mozdulatok elind\u00edt\u00e1s\u00e1ban \u00e9s kontrollj\u00e1ban. Megfelel\u0151 m\u0171k\u00f6d\u00e9s\u00fck n\u00e9lk\u00fcl a felsz\u00ednesebb, nagyobb mozg\u00e1st \u00e9s terhel\u00e9st v\u00e9gz\u0151 izmok sem tudnak hat\u00e9konyan dolgozni.<\/p>\n<hr \/>\n<h2 class=\"western\">\ud83d\udecb\ufe0f Mi okozza a core diszfunkci\u00f3j\u00e1t?<\/h2>\n<p>A t\u00f6rzsizomzat diszfunkci\u00f3j\u00e1t gyakran a hosszan tart\u00f3 \u00fcl\u0151munka, a mozg\u00e1sszeg\u00e9ny \u00e9letm\u00f3d, a stressz miatti \u00e1lland\u00f3 izomfesz\u00fcl\u00e9s, valamint kor\u00e1bbi s\u00e9r\u00fcl\u00e9sek, m\u0171t\u00e9tek, \u00e9s a fasciah\u00e1l\u00f3zat dehidrat\u00e1lts\u00e1ga okozza. Ezek az \u00e1llapotok gyeng\u00edtik a test k\u00f6zponti stabiliz\u00e1l\u00f3 rendszer\u00e9t, ami hosszabb t\u00e1von tart\u00e1shib\u00e1khoz, der\u00e9kf\u00e1jdalomhoz \u00e9s mozg\u00e1sbiztons\u00e1gi zavarokhoz vezethet.<\/p>\n<h2 class=\"western\">\ud83d\udd17 Tudom\u00e1nyos szakirodalom \u00e9s hiteles forr\u00e1sok<\/h2>\n<ul>\n<li>Kibler, W. Ben, Press, Joel, &amp; Sciascia, Aaron. (2006). The Role of Core Stability in Athletic Function. <em>Sports <\/em><em>Medicine<\/em>, 36(3), 189\u2013198.<a href=\"\/home\/bdett\/Function.%20Sports%20Medicine,%2036(3),%20189%E2%80%93198.%20https:\/\/doi.org\/10.2165\/00007256-200636030-00001\"> https:\/\/doi.org\/10.2165\/00007256-200636030-00001<\/a><\/li>\n<li>\n<p data-start=\"87\" data-end=\"512\"><strong data-start=\"87\" data-end=\"153\">Su Su Hlaing, Rungthip Puntumetakul, Ei Ei Khine, Rose Boucaut<\/strong> (2021): <em data-start=\"162\" data-end=\"282\">Core stabilization exercise improves trunk proprioception and muscle thickness in patients with subacute low back pain<\/em>. <strong data-start=\"284\" data-end=\"317\" data-is-only-node=\"\">BMC Musculoskeletal Disorders<\/strong>,22,746.<br \/>\n<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/34847915\/https:\/\/pubmed.ncbi.nlm.nih.gov\/34847915\/\">https:\/\/pubmed.ncbi.nlm.nih.gov\/34847915\/<\/a><\/p>\n<p>&nbsp;<\/li>\n<\/ul>\n<hr \/>\n<h2 class=\"western\">\u2705 A megold\u00e1s: egy\u00e9nre szabott, tudatos mozg\u00e1sprogram<\/h2>\n<p><strong>Mi\u00e9rt fontos a core er\u0151s\u00edt\u00e9s minden koroszt\u00e1lynak?<\/strong><\/p>\n<p>A core izomzat aktiv\u00e1l\u00e1sa, a mobilit\u00e1s \u00e9s stabilit\u00e1s egyens\u00faly\u00e1nak helyre\u00e1ll\u00edt\u00e1sa, \u00e9s a fasciah\u00e1l\u00f3zat \u00fajrahidrat\u00e1l\u00e1sa mind kulcsfontoss\u00e1g\u00fa elemek a testi egyens\u00faly visszanyer\u00e9s\u00e9hez. A Bene-fit online programjaiban olyan mozg\u00e1ssorokat alkalmazok, amelyek:<\/p>\n<ul>\n<li>tudom\u00e1nyosan megalapozott fizioter\u00e1pi\u00e1s h\u00e1tt\u00e9rrel k\u00e9sz\u00fcltek<\/li>\n<li>minden koroszt\u00e1ly sz\u00e1m\u00e1ra adapt\u00e1lhat\u00f3k<\/li>\n<li>fokozatosan aktiv\u00e1lj\u00e1k a m\u00e9ly izmokat \u00e9s jav\u00edtj\u00e1k a testtudatot<\/li>\n<li>biztons\u00e1gosan v\u00e9gezhet\u0151k otthoni k\u00f6rnyezetben, rugalmas id\u0151pontban<\/li>\n<li>lehet\u0151s\u00e9get adnak \u00e9l\u0151 interakci\u00f3ra \u00e9s szem\u00e9lyre szabott visszajelz\u00e9sre<\/li>\n<\/ul>\n<hr \/>\n<h2 class=\"western\">\ud83c\udf3f A MINI CORE PROGRAM<\/h2>\n<p><strong>Core gyakorlatok kezd\u0151knek \u2013 stabil alapok \u00e9p\u00edt\u00e9se\u00a0<\/strong><\/p>\n<p>A mini programomban egy egyszer\u0171en k\u00f6vethet\u0151, p\u00e1r l\u00e9p\u00e9sb\u0151l \u00e1ll\u00f3 t\u00f6rzsizom-aktiv\u00e1l\u00f3 gyakorlatsort tal\u00e1lsz, amely:<\/p>\n<ul>\n<li>nem ig\u00e9nyel eszk\u00f6zt<\/li>\n<li>k\u00e9nyelmesen v\u00e9gezhet\u0151, otthoni k\u00f6rnyezetben is<\/li>\n<li>a l\u00e9gz\u00e9ssel hangolt aktiv\u00e1l\u00e1ssal kezd, \u00e9s propriocepci\u00f3s elemekkel z\u00e1rul<\/li>\n<li>kiv\u00e1l\u00f3 kiindul\u00e1si pont egy f\u00e1jdalommentesebb, stabilabb test fel\u00e9 vezet\u0151 \u00faton<\/li>\n<\/ul>\n<p>\ud83d\udc49 \u00cdzel\u00edt\u0151 a mozg\u00e1sb\u00f3l \u2013 n\u00e9zd meg 1 perces vide\u00f3nkat!<\/p>\n<div style=\"width: 1280px;\" class=\"wp-video\"><video class=\"wp-video-shortcode\" id=\"video-126-1\" width=\"1280\" height=\"720\" preload=\"metadata\" controls=\"controls\"><source type=\"video\/mp4\" src=\"https:\/\/bene-fit.hu\/blog\/wp-content\/uploads\/2025\/04\/CORE-VIDEO_mute.mp4?_=1\" \/><a href=\"https:\/\/bene-fit.hu\/blog\/wp-content\/uploads\/2025\/04\/CORE-VIDEO_mute.mp4\">https:\/\/bene-fit.hu\/blog\/wp-content\/uploads\/2025\/04\/CORE-VIDEO_mute.mp4<\/a><\/video><\/div>\n<hr \/>\n<h2 class=\"western\">\u2728 T\u00f6bb mint torna \u2013 felt\u00f6lt\u0151d\u00e9s \u00e9s \u00e9letmin\u0151s\u00e9g-jav\u00edt\u00e1s<\/h2>\n<p>A Bene-fit programjai nem csup\u00e1n a f\u00e1jdalom enyh\u00edt\u00e9s\u00e9re szolg\u00e1lnak. C\u00e9lom, hogy minden r\u00e9sztvev\u0151:<\/p>\n<ul>\n<li>jobban \u00e9rezze mag\u00e1t a saj\u00e1t test\u00e9ben<\/li>\n<li>k\u00e9pes legyen tudatosan kontroll\u00e1lni a mozdulatait<\/li>\n<li>megtapasztalja, hogy a mozg\u00e1s lehet pihentet\u0151, megnyugtat\u00f3 \u00e9s er\u0151t ad\u00f3 is<\/li>\n<\/ul>\n<hr \/>\n<h2 class=\"western\">\ud83d\udcac Interakt\u00edv, \u00e9l\u0151 online \u00f3r\u00e1k \u2013 utaz\u00e1s \u00e9s v\u00e1rakoz\u00e1s n\u00e9lk\u00fcl<\/h2>\n<p><strong>Core er\u0151s\u00edt\u00e9s: stabilit\u00e1s, t\u00f6rzser\u0151 \u00e9s f\u00e1jdalomcs\u00f6kkent\u00e9s otthoni gyakorlatokkal<\/strong><\/p>\n<p>Az \u00f3r\u00e1k \u00e9l\u0151ben, interakci\u00f3val zajlanak, \u00edgy maxim\u00e1lis figyelmet, pontos kivitelez\u00e9st, \u00e9s szem\u00e9lyre szabott instrukci\u00f3kat kapsz. Nem kell utaznod, v\u00e1rakoznod, csak bel\u00e9pned egy csendes, nyugodt t\u00e9rbe \u2013 a saj\u00e1t otthonodba.<\/p>\n<hr \/>\n<h2 class=\"western\">\ud83c\udff0 Kedvezm\u00e9nyes els\u0151 alkalom \u2013 ismerd meg a m\u00f3dszert!<\/h2>\n<p>Az els\u0151 egy\u00e9ni konzult\u00e1ci\u00f3 alkalm\u00e1val kedvezm\u00e9nyes \u00e1ron m\u00e9rem fel \u00e1llapotod, \u00e9s k\u00f6z\u00f6sen tervezz\u00fck meg a sz\u00e1modra legide\u00e1lisabb mozg\u00e1sprogramot. Legyen sz\u00f3 prevenci\u00f3r\u00f3l, rehabilit\u00e1ci\u00f3r\u00f3l, vagy \u00e9letmin\u0151s\u00e9g-jav\u00edt\u00e1sr\u00f3l \u2013 a program r\u00e1d szabott.<\/p>\n<p>\ud83e\uddd8\u200d\u2640\ufe0f <strong>V\u00e1rlak szeretettel egy nyugodt, biztons\u00e1gos k\u00f6zegben, ahol a figyelem csak a ti\u00e9d. <\/strong><\/p>\n<p><strong>A c\u00e9l: f\u00e1jdalommentes, g\u00f6rd\u00fcl\u00e9keny mindennapok.<\/strong><\/p>\n<ul>\n<li>\ud83c\udf10 <strong>Foglalj id\u0151pontot most:<\/strong><br \/>\n\ud83d\udc49 <a href=\"https:\/\/bene-fit.hu\/booking-hu\">https:\/\/bene-fit.hu\/booking-hu<\/a>Tov\u00e1bbi inform\u00e1ci\u00f3:\ud83d\udcde <b>+36 30 646 22 96<\/b><br \/>\n\ud83d\udce7 <a href=\"mailto:fizio@bene-fit.hu\">fizio@bene-fit.hu<\/a><\/p>\n<hr \/>\n<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>\ud83d\udd0d A stabilit\u00e1s bel\u00fclr\u0151l kezd\u0151dik \u2013 t\u00f6rzsizomzat \u00e9s testtudat minden \u00e9letkorban A core izmok szerepe a testtart\u00e1sban \u00e9s a h\u00e1tf\u00e1j\u00e1s megel\u0151z\u00e9s\u00e9ben A mozg\u00e1sszervi panaszok, tart\u00e1shib\u00e1k, visszat\u00e9r\u0151 f\u00e1jdalmak h\u00e1tter\u00e9ben gyakran a&hellip;<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-126","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.7 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Core izomzat er\u0151s\u00edt\u00e9s - t\u00f6rzsizomzat stabiliz\u00e1l\u00e1s - Online Gy\u00f3gytorna blog<\/title>\n<meta name=\"description\" content=\"Ismerd meg a core er\u0151s\u00edt\u00e9s el\u0151nyeit: jav\u00edtja a testtart\u00e1st, n\u00f6veli a stabilit\u00e1st, cs\u00f6kkenti a h\u00e1tf\u00e1j\u00e1st, \u00e9s t\u00e1mogatja a mindennapi mozg\u00e1st.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/bene-fit.hu\/blog\/index.php\/2025\/08\/07\/core-erosites-otthon-torzsizom-fejlesztes-jobb-testtartas-es-derekfajas-csokkentes-egyszeru-gyakorlatokkal\/\" \/>\n<meta property=\"og:locale\" content=\"hu_HU\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Core izomzat er\u0151s\u00edt\u00e9s - t\u00f6rzsizomzat stabiliz\u00e1l\u00e1s - Online Gy\u00f3gytorna blog\" \/>\n<meta property=\"og:description\" content=\"Ismerd meg a core er\u0151s\u00edt\u00e9s el\u0151nyeit: jav\u00edtja a testtart\u00e1st, n\u00f6veli a stabilit\u00e1st, cs\u00f6kkenti a h\u00e1tf\u00e1j\u00e1st, \u00e9s t\u00e1mogatja a mindennapi mozg\u00e1st.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/bene-fit.hu\/blog\/index.php\/2025\/08\/07\/core-erosites-otthon-torzsizom-fejlesztes-jobb-testtartas-es-derekfajas-csokkentes-egyszeru-gyakorlatokkal\/\" \/>\n<meta property=\"og:site_name\" content=\"Online Gy\u00f3gytorna blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/profile.php?id=61574937755503&amp;locale=hu_HU\" \/>\n<meta property=\"article:published_time\" content=\"2025-08-07T19:42:25+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-08-30T15:22:38+00:00\" \/>\n<meta name=\"author\" content=\"admin\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Szerz\u0151:\" \/>\n\t<meta name=\"twitter:data1\" content=\"admin\" \/>\n\t<meta name=\"twitter:label2\" content=\"Becs\u00fclt olvas\u00e1si id\u0151\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 perc\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/bene-fit.hu\\\/blog\\\/index.php\\\/2025\\\/08\\\/07\\\/core-erosites-otthon-torzsizom-fejlesztes-jobb-testtartas-es-derekfajas-csokkentes-egyszeru-gyakorlatokkal\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/bene-fit.hu\\\/blog\\\/index.php\\\/2025\\\/08\\\/07\\\/core-erosites-otthon-torzsizom-fejlesztes-jobb-testtartas-es-derekfajas-csokkentes-egyszeru-gyakorlatokkal\\\/\"},\"author\":{\"name\":\"admin\",\"@id\":\"https:\\\/\\\/bene-fit.hu\\\/blog\\\/#\\\/schema\\\/person\\\/7db9fc9578e9916441652dfed16a1101\"},\"headline\":\"Core izomzat er\u0151s\u00edt\u00e9s &#8211; 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