{"id":21275,"date":"2026-08-26T08:00:10","date_gmt":"2026-08-26T08:00:10","guid":{"rendered":"https:\/\/stebby.eu\/?p=21275"},"modified":"2026-08-26T08:00:12","modified_gmt":"2026-08-26T08:00:12","slug":"neli-liigutust-kogu-keha-treenimiseks-ukskoik-kus-viibid","status":"publish","type":"post","link":"https:\/\/stebby.eu\/et\/neli-liigutust-kogu-keha-treenimiseks-ukskoik-kus-viibid\/","title":{"rendered":"Neli liigutust kogu keha treenimiseks – \u00fcksk\u00f5ik, kus viibid!"},"content":{"rendered":"\n

J\u00f5utrenn ei pea olema pikk ja keeruline protsess. K\u00f5ik s\u00f5ltub sinu huvidest ja eesm\u00e4rkidest.<\/em> Stebby Athlete ja personaaltreener Jacob R Price<\/em><\/a> annab sulle spikri nelja liigutusega, mille abil saad oma treeningud muuta t\u00e4iesti enda moodi ning kogu keha saab treenitud. <\/em><\/p>\n\n\n\n

Alt leiad neli liigutust, millega saad treenida kogu oma keha – lihtne s\u00fcsteem treenimiseks kogu eluks. Nendega saad suure osa oma kehast treenitud nii j\u00f5usaalis, kodus, v\u00e4lij\u00f5usaalis, lennujaamas v\u00f5i kus iganes sa parasjagu oled. <\/p>\n\n\n\n

Ehk panid t\u00e4hele, et konkreetse nelja harjutuse asemel annan sulle liigutused, sest harjutuse eesm\u00e4rk on teha liigutus, mis treenib teatud lihaseid. N\u00e4iteks k\u00e4tek\u00f5verdus ja rinnalt surumine kangiga on liigutuse m\u00f5ttes \u00fcsna sarnased – harjutused on erinevad, aga m\u00f5lemad on ette surumise liigutused, mis treenivad peamiselt rinnalihast ja triitsepsi ning \u00f5lga.<\/p>\n\n\n\n

Liigutusep\u00f5hiselt m\u00f5tlemine annab treenides palju vabadust. T\u00e4nu sellele saad vastavalt enda v\u00f5imalustele, v\u00f5imekusele ja eelistustele valida olukorrale sobiva harjutuse. N\u00e4iteks ilma varustuseta kodus (v\u00f5i lennujaamas) teed k\u00e4tek\u00f5verdusi, j\u00f5usaalis teed sama liigutust hantlite, masina v\u00f5i kangiga. Kui koormus on v\u00f5rdne, on efekt sisuliselt sama. <\/p>\n\n\n\n

Treeningvarustusega on lihtsalt koormust mugavam enda j\u00e4rgi s\u00e4ttida. N\u00e4iteks k\u00e4tek\u00f5verdusi on teatud punktist alates keeruline kergemaks v\u00f5i raskemaks muuta, samas j\u00f5usaalis saad raskust mugavalt muuta vastavalt vajadusele.<\/p>\n\n\n\n

Tegu on baasliigutustega, mida me igap\u00e4evaselt oma kehaga teeme. Suured lihasgrupid ongi v\u00e4lja arenenud selleks, et lihtsaid eluks vajalikke p\u00f5hilliigutusi sooritada.<\/em><\/p>\n\n\n\n

Number 1: k\u00fckid<\/h3>\n\n\n\n

K\u00fckk-liigutus treenib peamiselt alakeha, eelk\u00f5ige reielihaseid ja tuharat.<\/p>\n\n\n\n

K\u00fckke v\u00f5id teha n\u00e4iteks keharaskusega, hantlitega, kangiga v\u00f5i masinatel.<\/strong><\/p>\n\n\n\n

Variatsioonina saad kasutada ka \u00fche jalaga k\u00fckke. Nende puhul on liikumisulatus \u00fcldjuhul lihtsalt veidi erinev. \u00dche jalaga k\u00fcki variandid on n\u00e4iteks v\u00e4ljaasted, kastile astumised ja k\u00f5igi lemmik – bulgaaria k\u00e4\u00e4rk\u00fckk. Samuti on \u00fche jalaga k\u00fckid hea j\u00e4rgmine samm, kui treenid ilma varustuseta ja kahe jalaga k\u00fckk muutub juba kergeks.<\/em><\/p>\n\n\n\n

K\u00fckiharjutuste kogumiku videon\u00e4idistega leiad SIIT<\/a>.<\/p>\n\n\n\n

Number 2: puusapainutus<\/h3>\n\n\n\n

Selle kategooria all m\u00f5eldakse enamasti j\u00f5ut\u00f5mmet, mis on p\u00f5him\u00f5tteliselt millegi maast \u00fcles t\u00f5stmine. See treenib reie tagaosa, tuharaid ja alaselga.<\/p>\n\n\n\n

Kodus saad selleks kasutada igap\u00e4evaseid esemeid ja neid \u00fcles t\u00f5sta. Kui kaks jalga maas on liiga lihtne, siis proovi teha \u00fcks jalg maas. Samu lihaseid saab treenida ka n\u00e4iteks puusat\u00f5stetega nii \u00fche kui kahe jalaga.<\/p>\n\n\n\n

Puusapainutuste n\u00e4idiste kogumiku leiad SIIT<\/a>. <\/p>\n\n\n\n

Number 3: surumine<\/h3>\n\n\n\n

Inimese peamised surumise lihased on rind, \u00f5lad ja triitseps.<\/p>\n\n\n\n

Surumise suund m\u00f5jutab seda, millised lihased rohkem domineerivad. N\u00e4iteks ette surudes t\u00f6\u00f6tavad rohkem rinnalihased ja triitseps, \u00fcles surudes rohkem \u00f5lad ja triitseps.<\/p>\n\n\n\n

Siia sobivad harjutused nagu k\u00e4tek\u00f5verdused, hantlitega surumised, kangiga \u00fcles ja ette surumised, masinatega surumised jne.<\/p>\n\n\n\n

Ette surumise harjutused leiad SIIT<\/a>.<\/p>\n\n\n\n

\u00dcles surumise harjutused leiad SIIT<\/a>.<\/p>\n\n\n\n

Kui k\u00e4tek\u00f5verdusi ei j\u00f5ua p\u00f5randal teha, leia k\u00f5rgendus mille pealt suudad teha n\u00e4iteks 5 – 10 kordust. Alusta sealt ja j\u00e4rk-j\u00e4rgult kui saad tugevamaks siis liigu j\u00e4rjest madalamale, kuni j\u00f5uad juba p\u00f5randal teha k\u00e4tek\u00f5verdusi. <\/em><\/p>\n\n\n\n

K\u00e4tek\u00f5verduste modifitseerimiseks leiad \u00f5petuse SIIT<\/a>.<\/p>\n\n\n\n

Number 4: t\u00f5mbamine<\/h3>\n\n\n\n

Nii nagu surumisel, paneb ka eri suundadest t\u00f5mbamine rohkem fookusesse erinevad lihased, kuid suures pildis kaasab eest ja \u00fclevalt t\u00f5mbamine samu lihasgruppe. Sinu seljalihaseid ja k\u00e4elihaseid.<\/p>\n\n\n\n

Seega sobivad siia nii \u00fclevalt alla t\u00f5mbed, eest t\u00f5mbed, kangit\u00f5mbed kummargil ning muud masinatega tehtavad eest ja alla t\u00f5mbed. Ilma treeningvarustuseta on heaks v\u00f5imaluseks n\u00e4iteks rippes t\u00f5mbed – n\u00e4iteks l\u00f5uat\u00f5mme. <\/p>\n\n\n\n

Allat\u00f5mmete harjutused leiad SIIT<\/a>.<\/p>\n\n\n\n

Eest-t\u00f5mmete harjutused SIIT<\/a>.<\/p>\n\n\n\n

Kui L\u00f5uat\u00f5mbeid ei j\u00f5ua teha, kasuta treeningkummi v\u00f5i toeta enda jalgealust. Vaata l\u00f5uat\u00f5mmete juhist igale tasemele SIIT<\/a>.<\/p>\n\n\n\n

Aga kuhu j\u00e4id kerelihased?<\/h3>\n\n\n\n

Enamus muretsevad natuke liiga palju kerelihaste treenimise p\u00e4rast. Kerelihaseid v\u00f5ib loomulikult eraldi juurde teha, aga kui mul oleks valida ainult 4 p\u00f5hiliigutust, valiksin endiselt need, mis ma siin v\u00e4lja t\u00f5in. Kerelihased saavad tavaliselt palju t\u00f6\u00f6d ka neid samu p\u00f5hiliigutusi tehes, sest tihti on kerelihased abistavad lihased, sama kehtib paljude teiste v\u00e4iksemate lihasgruppide kohta.<\/p>\n\n\n\n

\ud83d\udca5 Boonus: Lennujaama treeningkava \u2708\ufe0f<\/h3>\n\n\n\n

Tallinna lennujaamas on tegelikult trenn lihtne – seal on mini-j\u00f5usaal olemas. Aga oletame, et oled Hurghadas, ootad lendu tagasi Tallinna ja tahad p\u00e4rast n\u00e4dalast pummeldamist enne \u201ereaalsusesse\u201c naasmist teha kiire treeningu.<\/p>\n\n\n\n

    \n
  1. K\u00fckk<\/strong>: Bulgaaria k\u00e4\u00e4rk\u00fckke<\/strong> nii, et tagumine jalg on kuskil pingil. Alternatiivina tee V\u00e4ljaasteid<\/strong> m\u00f6\u00f6da Hurghada lennujaama.<\/li>\n\n\n\n
  2. Puusapainutus<\/strong>: v\u00f5ta oma k\u00e4sipagas, mis on sul v\u00e4rskelt raskeid suveniire t\u00e4is ostetud, ja tee \u00dche jalaga j\u00f5ut\u00f5mmet<\/strong>. V\u00f5i tee Puusat\u00f5steid<\/strong> selg vastu pinki.<\/li>\n\n\n\n
  3. Seljat\u00f5mbed<\/strong>: leia mingi toru ja tee Horisontaalseid rippes t\u00f5mbeid<\/strong> v\u00f5i L\u00f5uat\u00f5mbeid<\/strong>. Alternatiivina kasuta oma suveniirikotti ja tee samu Seljat\u00f5mbeid<\/strong> mida teeksid hantlitega.<\/li>\n\n\n\n
  4. Surumine: tee K\u00e4tek\u00f5verdusi<\/strong> v\u00f5i kasuta suveniire j\u00e4lle ja suru neid pea kohale nagu teeks Hantliga \u00f5lapressi<\/strong>.<\/li>\n<\/ol>\n\n\n\n

    Tee k\u00f5ike 2 – 3 ringi, nii palju kordusi kui jaksad, ja siis juba higisena lennukisse nautima.<\/p>\n\n\n\n

    N\u00e4idiskava j\u00f5usaalis:<\/strong><\/h3>\n\n\n\n
      \n
    1. Rinnapress<\/strong> v\u00f5i \u00d5lapress<\/strong><\/li>\n\n\n\n
    2. Allat\u00f5mme<\/strong> v\u00f5i Eest t\u00f5mme<\/strong><\/li>\n\n\n\n
    3. J\u00f5ut\u00f5mme<\/strong> v\u00f5i Keret\u00f5sted (Hyperextensions)<\/strong><\/li>\n\n\n\n
    4. Jalapress<\/strong> v\u00f5i V\u00e4ljaasted<\/strong><\/li>\n<\/ol>\n\n\n\n

      Tee k\u00f5ike j\u00e4lle 2 – 3 ringi. Vali selline raskus, millega j\u00f5uad umbes 10 kordust teha, ja tee igas seerias nii palju kordusi j\u00e4rjest, kui jaksad.<\/p>\n\n\n\n

      Kui igatsed kerelihaste harjutusi, siis need leiad SIIT<\/a>.<\/p>\n\n\n\n

      J\u00f5udu ja jaksu treeninguks ning #readystebbygo<\/a>!<\/p>\n","protected":false},"excerpt":{"rendered":"J\u00f5utrenn ei pea olema pikk ja keeruline protsess. K\u00f5ik s\u00f5ltub sinu huvidest ja eesm\u00e4rkidest. Stebby Athlete ja personaaltreener Jacob R Price annab sulle spikri nelja liigutusega, mille abil saad oma treeningud muuta t\u00e4iesti enda moodi ning kogu keha saab treenitud.  Alt leiad neli liigutust, millega saad treenida kogu oma keha – lihtne s\u00fcsteem treenimiseks kogu…","protected":false},"author":8,"featured_media":21276,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_post_was_ever_published":false},"categories":[93,29,24,22],"tags":[],"class_list":["post-21275","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-readystebbygo","category-elustiil","category-liikumine","category-treening"],"yoast_head":"\nNeli liigutust kogu keha treenimiseks - \u00fcksk\u00f5ik, kus viibid! - Stebby<\/title>\n<meta name=\"description\" content=\"J\u00f5utrenn ei pea olema pikk ja keeruline protsess. 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