{"id":515,"date":"2020-07-30T00:22:59","date_gmt":"2020-07-29T22:22:59","guid":{"rendered":"https:\/\/semmelweis.hu\/noionkologia\/?page_id=515"},"modified":"2020-08-25T17:58:43","modified_gmt":"2020-08-25T15:58:43","slug":"keringesjavito-torna","status":"publish","type":"page","link":"https:\/\/semmelweis.hu\/noionkologia\/ismertetok\/keringesjavito-torna\/","title":{"rendered":"Kering\u00e9sjav\u00edt\u00f3 torna"},"content":{"rendered":"<h2 style=\"text-align: center\">Kering\u00e9sjav\u00edt\u00f3 torna<\/h2>\n<p>1. Hanyatt fekv\u00e9sben &#8211; nagy leveg\u0151 5x<br \/>2. \u00d6sszeszor\u00edtjuk a farizmokat, majd laz\u00edtjuk 10x<img loading=\"lazy\" decoding=\"async\" class=\" wp-image-518 aligncenter\" src=\"https:\/\/semmelweis.hu\/noionkologia\/files\/2020\/07\/2-400x171.jpg\" alt=\"\" width=\"334\" height=\"141\" \/><br \/>3. T\u00e9rdhajlatot leszor\u00edtjuk a matracba \u00e9s laz\u00edtunk 10x<img loading=\"lazy\" decoding=\"async\" class=\" wp-image-519 aligncenter\" src=\"https:\/\/semmelweis.hu\/noionkologia\/files\/2020\/07\/3-400x171.jpg\" alt=\"\" width=\"336\" height=\"131\" \/><br \/>4. L\u00e1bfejet lefesz\u00edtj\u00fck \u2013 picit lenn tartjuk \u2013 \u00e9s vissza 10x<img loading=\"lazy\" decoding=\"async\" class=\" wp-image-520 aligncenter\" src=\"https:\/\/semmelweis.hu\/noionkologia\/files\/2020\/07\/4-400x100.jpg\" alt=\"\" width=\"961\" height=\"258\" \/><br \/>5. L\u00e1bujjakat behajl\u00edtjuk \u00e9s kiny\u00fajtjuk 10x<br \/>6. Bokak\u00f6rz\u00e9s ki \u00e9s be 10x- 10x<img loading=\"lazy\" decoding=\"async\" class=\" wp-image-521 aligncenter\" src=\"https:\/\/semmelweis.hu\/noionkologia\/files\/2020\/07\/6-400x100.jpg\" alt=\"\" width=\"695\" height=\"186\" \/><br \/>7. Teljes l\u00e1bunkat becsavarjuk \u00e9s ki 10x mindk\u00e9t ir\u00e1nyba (!)<img loading=\"lazy\" decoding=\"async\" class=\" wp-image-522 aligncenter\" src=\"https:\/\/semmelweis.hu\/noionkologia\/files\/2020\/07\/7a-400x100.jpg\" alt=\"\" width=\"755\" height=\"209\" \/><img loading=\"lazy\" decoding=\"async\" class=\" wp-image-523 aligncenter\" src=\"https:\/\/semmelweis.hu\/noionkologia\/files\/2020\/07\/7b-400x100.jpg\" alt=\"\" width=\"645\" height=\"208\" \/><br \/>8. Felv\u00e1ltva integess\u00fcnk bok\u00e1b\u00f3l, mindk\u00e9t l\u00e1bban 10x<img loading=\"lazy\" decoding=\"async\" class=\" wp-image-524 aligncenter\" src=\"https:\/\/semmelweis.hu\/noionkologia\/files\/2020\/07\/8-400x100.jpg\" alt=\"\" width=\"686\" height=\"270\" \/><br \/>9. L\u00e1bfej leszor\u00edt \u2013 lenn tart 5 m\u00e1sodpercig \u2013 \u00e9s vissza 10x<img loading=\"lazy\" decoding=\"async\" class=\" wp-image-525 aligncenter\" src=\"https:\/\/semmelweis.hu\/noionkologia\/files\/2020\/07\/9-400x100.jpg\" alt=\"\" width=\"955\" height=\"262\" \/><br \/>10. T\u00e9rdhajlat lenyom, s laz\u00edt 10x<img loading=\"lazy\" decoding=\"async\" class=\" wp-image-526 aligncenter\" src=\"https:\/\/semmelweis.hu\/noionkologia\/files\/2020\/07\/10-400x100.jpg\" alt=\"\" width=\"614\" height=\"146\" \/><br \/>11. Farizom szor\u00edt \u00e9s laz\u00edt 10x<img loading=\"lazy\" decoding=\"async\" class=\" wp-image-527 aligncenter\" src=\"https:\/\/semmelweis.hu\/noionkologia\/files\/2020\/07\/11-400x100.jpg\" alt=\"\" width=\"609\" height=\"166\" \/><br \/>12. Jobb l\u00e1bat talpra h\u00fazzuk, majd megcser\u00e9lj\u00fck, a l\u00e1bakat jobbat ny\u00fajtjuk \u2013 balt hajl\u00edtjuk \u00e9s csere 10x &#8211; mindk\u00e9t l\u00e1bbal<img loading=\"lazy\" decoding=\"async\" class=\" wp-image-528 aligncenter\" src=\"https:\/\/semmelweis.hu\/noionkologia\/files\/2020\/07\/12-400x100.jpg\" alt=\"\" width=\"696\" height=\"190\" \/><br \/>13. Majd mind a k\u00e9t l\u00e1bat talpra tessz\u00fck \u2192 jobb l\u00e1bat ny\u00fajtsuk fel a plafon ir\u00e1ny\u00e1ba \u00e9s k\u00f6r\u00f6zz\u00fcnk kifel\u00e9 bok\u00e1b\u00f3l, majd vissza befel\u00e9 \u2013 ir\u00e1nyonk\u00e9nt 10x \u2192 csere (VARRATSZED\u00c9ST K\u00d6VET\u0150EN SZABAD ELKEZDENI)<img loading=\"lazy\" decoding=\"async\" class=\" wp-image-529 aligncenter\" src=\"https:\/\/semmelweis.hu\/noionkologia\/files\/2020\/07\/13-400x100.jpg\" alt=\"\" width=\"836\" height=\"222\" \/><br \/>14. Ism\u00e9t felny\u00fajtjuk a jobb l\u00e1bat \u00e9s nagy k\u00f6r\u00f6ket rajzolunk cs\u00edp\u0151b\u0151l 10x \u2192csere (VARRATSZED\u00c9ST K\u00d6VET\u0150EN SZABAD ELKEZDENI)<img loading=\"lazy\" decoding=\"async\" class=\" wp-image-530 aligncenter\" src=\"https:\/\/semmelweis.hu\/noionkologia\/files\/2020\/07\/14-400x100.jpg\" alt=\"\" width=\"765\" height=\"208\" \/><br \/>15. Majd mind a k\u00e9t l\u00e1bat talpra tessz\u00fck, l\u00e1bujjhegyre \u00e1llunk \u00e9s sarokra 10x<img loading=\"lazy\" decoding=\"async\" class=\" wp-image-531 aligncenter\" src=\"https:\/\/semmelweis.hu\/noionkologia\/files\/2020\/07\/15-400x100.jpg\" alt=\"\" width=\"703\" height=\"202\" \/><br \/>16. Talpon maradnak a l\u00e1bak \u00e9s megemelj\u00fck a medenc\u00e9t fel \u00e9s le 10x<img loading=\"lazy\" decoding=\"async\" class=\" wp-image-532 aligncenter\" src=\"https:\/\/semmelweis.hu\/noionkologia\/files\/2020\/07\/16-400x100.jpg\" alt=\"\" width=\"756\" height=\"205\" \/><br \/>17. Fent megtartjuk a medenc\u00e9t \u00e9s piciket farizomb\u00f3l fent m\u00e9g r\u00e1szor\u00edtgatunk 10x (3 sorozatot v\u00e9gz\u00fcnk ebb\u0151l)<img loading=\"lazy\" decoding=\"async\" class=\" wp-image-533 aligncenter\" src=\"https:\/\/semmelweis.hu\/noionkologia\/files\/2020\/07\/17-400x100.jpg\" alt=\"\" width=\"693\" height=\"183\" \/><br \/>18. Kis pihen\u0151 ut\u00e1n, ism\u00e9t megemelj\u00fck a medenc\u00e9t fent megtartjuk \u00e9s t\u00e1vol\u00edtjuk egym\u00e1st\u00f3l a t\u00e9rdeket, majd k\u00f6zel\u00edtj\u00fck \u0151ket 10x (3 sorozatot v\u00e9gz\u00fcnk szint\u00e9n) (VARRATSZED\u00c9ST K\u00d6VET\u0150EN SZABAD ELKEZDENI)<img loading=\"lazy\" decoding=\"async\" class=\" wp-image-534 aligncenter\" src=\"https:\/\/semmelweis.hu\/noionkologia\/files\/2020\/07\/18-400x100.jpg\" alt=\"\" width=\"1027\" height=\"269\" \/><br \/>19. Vissza letett\u00fck a medenc\u00e9t \u2192 l\u00e1bfejeket \u00f6sszez\u00e1rjuk, t\u00e9rdeket sz\u00e9tnyitjuk \u00e9s laz\u00e1n \u00f6sszez\u00e1rjuk 8x<br \/>20. L\u00e1bfejeket \u00f6sszez\u00e1rva tartjuk, t\u00e9rdeket \u00f6sszenyomjuk egym\u00e1shoz, majd laz\u00edtunk 10x<br \/>21. A l\u00e1bak talpon maradnak, de a l\u00e1bfejeket cs\u00edp\u0151sz\u00e9les terpeszbe tessz\u00fck \u2192 jobb l\u00e1bbal biciklizz\u00fcnk el\u0151re, m\u00edg a bal l\u00e1b talpon marad 10x \u2192 csere (VARRATSZED\u00c9ST K\u00d6VET\u0150EN SZABAD ELKEZDENI)<img loading=\"lazy\" decoding=\"async\" class=\" wp-image-535 aligncenter\" src=\"https:\/\/semmelweis.hu\/noionkologia\/files\/2020\/07\/21-400x100.jpg\" alt=\"\" width=\"757\" height=\"174\" \/><br \/>22. Jobb l\u00e1bat lefektetj\u00fck a matracra, m\u00edg a bal talpon marad \u2192 kics\u00fasztatjuk a jobb l\u00e1bat oldalra, majd vissza 10x \u2192 csere (VARRATSZED\u00c9ST K\u00d6VET\u0150EN SZABAD ELKEZDENI)<img loading=\"lazy\" decoding=\"async\" class=\" wp-image-536 aligncenter\" src=\"https:\/\/semmelweis.hu\/noionkologia\/files\/2020\/07\/22-400x100.jpg\" alt=\"\" width=\"771\" height=\"238\" \/><br \/>23. Vissza kiny\u00fajtjuk a l\u00e1bakat, a karokat f\u00fcl mell\u00e9 emelj\u00fck \u00e9s besz\u00edva leveg\u0151, majd t\u00f6rzs mell\u00e9 fektetj\u00fck a kart \u00e9s kif\u00fajunk, majd ism\u00e9t emel a kar 10x<img loading=\"lazy\" decoding=\"async\" class=\" wp-image-537 aligncenter\" src=\"https:\/\/semmelweis.hu\/noionkologia\/files\/2020\/07\/23-400x100.jpg\" alt=\"\" width=\"835\" height=\"209\" srcset=\"https:\/\/semmelweis.hu\/noionkologia\/files\/2020\/07\/23-400x100.jpg 400w, https:\/\/semmelweis.hu\/noionkologia\/files\/2020\/07\/23-1024x256.jpg 1024w, https:\/\/semmelweis.hu\/noionkologia\/files\/2020\/07\/23-768x192.jpg 768w, https:\/\/semmelweis.hu\/noionkologia\/files\/2020\/07\/23-753x188.jpg 753w, https:\/\/semmelweis.hu\/noionkologia\/files\/2020\/07\/23.jpg 1200w\" sizes=\"auto, (max-width: 835px) 100vw, 835px\" \/><\/p>\n<h2 style=\"text-align: center\">Kedves Eg\u00e9szs\u00e9g\u00e9re!<\/h2>\n<p>&nbsp;<\/p>\n<p><a href=\"https:\/\/semmelweis.hu\/noionkologia\/files\/2020\/07\/Kering\u00e9sjav\u00edt\u00f3-torna-1.pdf\">Let\u00f6lt\u00e9s PDF-ben<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Kering\u00e9sjav\u00edt\u00f3 torna 1. Hanyatt fekv\u00e9sben &#8211; nagy leveg\u0151 5&#215;2. \u00d6sszeszor\u00edtjuk a farizmokat, majd laz\u00edtjuk 10&#215;3. T\u00e9rdhajlatot leszor\u00edtjuk a matracba \u00e9s laz\u00edtunk 10&#215;4. L\u00e1bfejet lefesz\u00edtj\u00fck \u2013 picit lenn tartjuk \u2013 \u00e9s vissza 10&#215;5. L\u00e1bujjakat behajl\u00edtjuk \u00e9s kiny\u00fajtjuk 10&#215;6. Bokak\u00f6rz\u00e9s ki \u00e9s be 10x- 10&#215;7. Teljes l\u00e1bunkat becsavarjuk \u00e9s ki 10x mindk\u00e9t ir\u00e1nyba (!)8. Felv\u00e1ltva integess\u00fcnk bok\u00e1b\u00f3l, &hellip;<\/p>\n","protected":false},"author":101531,"featured_media":0,"parent":631,"menu_order":4,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_acf_changed":false,"footnotes":""},"categories":[],"tags":[],"class_list":["post-515","page","type-page","status-publish","hentry"],"acf":[],"_links":{"self":[{"href":"https:\/\/semmelweis.hu\/noionkologia\/wp-json\/wp\/v2\/pages\/515","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/semmelweis.hu\/noionkologia\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/semmelweis.hu\/noionkologia\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/semmelweis.hu\/noionkologia\/wp-json\/wp\/v2\/users\/101531"}],"replies":[{"embeddable":true,"href":"https:\/\/semmelweis.hu\/noionkologia\/wp-json\/wp\/v2\/comments?post=515"}],"version-history":[{"count":6,"href":"https:\/\/semmelweis.hu\/noionkologia\/wp-json\/wp\/v2\/pages\/515\/revisions"}],"predecessor-version":[{"id":543,"href":"https:\/\/semmelweis.hu\/noionkologia\/wp-json\/wp\/v2\/pages\/515\/revisions\/543"}],"up":[{"embeddable":true,"href":"https:\/\/semmelweis.hu\/noionkologia\/wp-json\/wp\/v2\/pages\/631"}],"wp:attachment":[{"href":"https:\/\/semmelweis.hu\/noionkologia\/wp-json\/wp\/v2\/media?parent=515"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/semmelweis.hu\/noionkologia\/wp-json\/wp\/v2\/categories?post=515"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/semmelweis.hu\/noionkologia\/wp-json\/wp\/v2\/tags?post=515"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}