{"id":324,"date":"2019-03-11T20:00:13","date_gmt":"2019-03-11T18:00:13","guid":{"rendered":"https:\/\/sportideas.blog\/?p=324"},"modified":"2019-03-11T20:00:13","modified_gmt":"2019-03-11T18:00:13","slug":"kuidas-teha-efektiivne-treening-lounapausil","status":"publish","type":"post","link":"https:\/\/stebby.eu\/et\/kuidas-teha-efektiivne-treening-lounapausil\/","title":{"rendered":"Kuidas teha efektiivne treening l\u00f5unapausil?"},"content":{"rendered":"\n

Alati ei leia enda seest seda viitsimist, et\np\u00e4rast tegusat t\u00f6\u00f6p\u00e4eva viia end trennilainele. No mitte kuidagi ei tundu m\u00f5te\n\u00fclerahvastatud spordiklubist kutsuv. \u00d6eldakse, et rumal on see, kes ei leia\nvabandust \u2013 seet\u00f5ttu otsustasin leida m\u00f5ne muu alternatiivi, kui koju diivani\npeale lesima j\u00e4\u00e4da. <\/p>\n\n\n\n

Trenn\nl\u00f5unapausil \u2013 on see m\u00f5istlik?<\/strong><\/p>\n\n\n\n

Ja kuidas veel! Eriti kasutoov inimesele,\nkellel on istuv t\u00f6\u00f6. P\u00e4eva keskel keha ja vaimu virgutamine aitab\nl\u00f5ppkokkuv\u00f5ttes v\u00f5luda endast v\u00e4lja produktiivsema mina. Miks mitte siis juba\nka tervislikuma mina! L\u00f5unapausi trenni v\u00f5tmes\u00f5na on eelnev planeerimine. Pane\nenne paika, kuhu spordisaali sa minna soovid ning mida sa trennis t\u00e4psemalt\nteed, et maksimaalselt \u00e4ra kasutada tunniajast l\u00f5unapausi. Kindlasti tuleb\nkasuks, kui spordisaal asub t\u00f6\u00f6le l\u00e4hedal, seljuhul j\u00e4\u00e4b \u00e4ra ajaraiskamine\ns\u00f5idule. Minu valikuks osutus t\u00e4pselt Tallinna s\u00fcdames asuv Club26\ntervisekeskus, mis asub Radisson Blu Hotel Ol\u00fcmpia 26. korrusel. Juba k\u00f5lab\np\u00f5nevalt! <\/p>\n\n\n\n

Miks\njust Club26 tervisekeskus?<\/strong><\/p>\n\n\n\n

Rutiini v\u00e4ltimine. Tundsin, et vajan\ntunniajast l\u00f5unapausi vaid endale. S\u00f5ites viimasele 26. korrusele, tundsin\njuba, kuidas mul tekib v\u00f5imalus panna oma p\u00e4ev korraks pausile ning heita\nt\u00f6\u00f6m\u00f5tted peast. Esmane m\u00f5te oli, kas tegemist on m\u00f5ne tavalise v\u00e4ikese hotelli\nj\u00f5usaaliga. Jah, v\u00e4ike on ta k\u00fcll, aga \u00e4\u00e4rmiselt asjalik. N\u00e4iteks j\u00e4tsin\nilmselt suurest elevusest maha oma r\u00e4tikud, kuid lahke administraator kostitas\nmind juba vajaminevate r\u00e4tikutega enne, kui j\u00f5udsin k\u00fcsida. Samuti andis ta\nteada, et p\u00e4rast treeningut on v\u00f5imalik kosutuseks kaasa haarata Be More\nSuperfoods smuuti. On, mida oodata! Saal tundus juba klaasi tagant pigem t\u00fchi \u2013\nja see vastab t\u00e4pselt minu ootustele. L\u00f5puks ometi mugavalt palju ruumi ja\nprivaatsust oma trenni tegemiseks. <\/p>\n\n\n\n

Millistest\nharjutustest v\u00f5iks koosneda \u00fcks l\u00f5unapausi treening?<\/strong><\/p>\n\n\n\n

Juba soojenduse ajal tekkis m\u00f5nus vau-efekt.\nTeate seda tunnet, kui avaneb linnale kuskilt k\u00f5rgemalt vaateplatvormilt\npanoraamvaade v\u00f5i hoopis vaatate lennukiaknast v\u00e4lja ja m\u00f5tlete, et ikka kui\nsuur on maailm ja kui t\u00fchised tunduvad m\u00f5ned mured. Poleks oodanud, et taban\nend sellest m\u00f5ttest j\u00f5usaali ellipsi trena\u017e\u00f6\u00f6rilt, aga nii sealt avanev vaade\nm\u00f5jus. Ilm oli k\u00fcll veidi udune, kuid sellest ei lasknud h\u00e4irida.<\/p>\n\n\n\n

\"\"
Vaade linnale klubi Club26 aknast<\/figcaption><\/figure>\n\n\n\n

Soojendus ellipsil 5-10min vastavalt enda enesetundele.<\/p>\n\n\n\n

Olles pool p\u00e4eva juba istunud ja teades, et\nkontoritool ootab mind p\u00e4rast trenni tagasi, on harjutused tagareiele ja\ntuharale h\u00e4davajalikud. Seekord valisin jalapressi. K\u00f5iki harjutusi kaks\nseeriat ning 12-15 kordust on t\u00e4itsa keskmine koormus.<\/p>\n\n\n\n

\"\"
Jalapress<\/figcaption><\/figure>\n\n\n\n

Jalapress. Kaks seeriat, 12-15 kordust.<\/p>\n\n\n\n

J\u00e4rgmisena rinnalt surumine trena\u017e\u00f6\u00f6ril. Hea\nharjutus just seet\u00f5ttu, et h\u00f5lmab korraga mitut lihasgruppi. Taaskord aitab\nolla efektiivsem ning aega kokku hoida. Kaks seeriat, 12-15 kordust.<\/p>\n\n\n\n

\"\"
Rinnalt surumine trena\u017e\u00f6\u00f6ril<\/figcaption><\/figure>\n\n\n\n

Rinnalt surumine trena\u017e\u00f6\u00f6ril. Kaks seeriat, 12-15\nkordust.<\/p>\n\n\n\n

J\u00e4rgmisena edasi selja juurde. \u00dclevalt alla\nt\u00f5mbed seljale trena\u017e\u00f6\u00f6ril aitavad venitada end pikaks ja treenida selja\n\u00fclaosas olevat trapetsit, mis tihtipeale just kontoriinimestel pingesse t\u00f5mbab.\nTerve p\u00e4ev istudes on kerge r\u00fchil \u00e4ra vajuda ja seet\u00f5ttu on selja treenimine\n\u00fcks t\u00e4htsamaid harjutusi.<\/p>\n\n\n\n

\"\"<\/figure>\n\n\n\n

Seljale \u00fclevalt alla t\u00f5mbed trena\u017e\u00f6\u00f6ril. Kaks seeriat,\n12-15 kordust.<\/p>\n\n\n\n

Peaaegu l\u00f5pusirgel. Praeguseks on kulunud\ntrennis ligikaudu 35 minutit. Kuna inimesed pole horisontaalselt ehitatud nagu\nloomad, kipuvad meie kerelihased p\u00e4evast p\u00e4eva v\u00e4he t\u00f6\u00f6d tegema ja nad k\u00e4rbuvad,\nkui neile koormust ei anna. Eriti just istuva t\u00f6\u00f6ga inimesel k\u00f5hulihased\npuhkavad 8h ja selg on sundasendis, seega tuleb neile lihastele t\u00f6\u00f6d anda, et\nkeha terve ja t\u00f6\u00f6korras oleks.<\/p>\n\n\n\n

\"\"
K\u00f5hulihaste harjutused fitballil<\/figcaption><\/figure>\n\n\n\n

K\u00f5hulihased harjutused fitballil. Kaks seeriat, 12-15\nkordust.<\/p>\n\n\n\n

L\u00f5petuseks j\u00f5uab sisse pigistada ka m\u00f5nusa\nvenituse cat-cow.<\/em> Lase selg\nvaheldumisi kumeraks ja n\u00f5gusaks. <\/p>\n\n\n\n

\"\"
Cat-cow<\/figcaption><\/figure>\n\n\n\n

Cat-cow <\/em>venitus.\nTee nii palju, kui vajalikuks pead.<\/p>\n\n\n\n

Nagu \u00f6eldakse \u2013 t\u00f6\u00f6 kiire ja korralik.\nMaksimaalselt 45 minutiga j\u00f5uab \u00e4ra teha efektiivse treeningu ning p\u00e4ev on kohe\nm\u00f5nusamalt energilisem.<\/p>\n\n\n\n

Kui m\u00f5nikord on aega j\u00e4\u00e4da kauemaks v\u00f5i\nhoopiski ongi vaid tuju l\u00f5unapausil vette sulistama minna, on ka see v\u00f5imalus\nolemas.<\/p>\n\n\n\n

\"\"
Bassein Club26-s<\/figcaption><\/figure>\n\n\n\n

Veel viimased hetked oma enda m\u00f5tetega.<\/p>\n\n\n\n

\"\"
L\u00f5\u00f5gastumisala Club26-s<\/figcaption><\/figure>\n\n\n\n

T\u00f5eliselt zen ala. Ilusa ilma korral pakub ka vaade\ntaaskord omaette elamuse.<\/p>\n\n\n\n

V\u00e4ljudes haarasin kaasa oma supertoidust\ntehtud smuuti ja sammusin kergusega \u00fclej\u00e4\u00e4nud p\u00e4evale vastu. <\/p>\n\n\n\n

\"\"
Club26 Hotellis Ol\u00fcmpia.<\/figcaption><\/figure>\n\n\n\n

L\u00f5unatreeninguks vali loomulikult klubi, mis on su t\u00f6\u00f6kohale piisavalt l\u00e4hedal ning kus tunned end k\u00f5ige mugavamalt. Kui tahad aga treenida Club26-s, siis leiad nende pakkumised Baltikumi suurimast terviseteenuste m\u00fc\u00fcgiplatvormilt SportID. <\/p>\n\n\n\n

Vaata siit l\u00e4hemalt!<\/a>
<\/p>\n","protected":false},"excerpt":{"rendered":"Alati ei leia enda seest seda viitsimist, et p\u00e4rast tegusat t\u00f6\u00f6p\u00e4eva viia end trennilainele. No mitte kuidagi ei tundu m\u00f5te \u00fclerahvastatud spordiklubist kutsuv. \u00d6eldakse, et rumal on see, kes ei leia vabandust \u2013 seet\u00f5ttu otsustasin leida m\u00f5ne muu alternatiivi, kui koju diivani peale lesima j\u00e4\u00e4da. Trenn l\u00f5unapausil \u2013 on see m\u00f5istlik? Ja kuidas veel! Eriti…","protected":false},"author":10,"featured_media":329,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[29,24,22],"tags":[],"class_list":["post-324","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-elustiil","category-liikumine","category-treening"],"yoast_head":"\nKuidas teha efektiivne treening l\u00f5unapausil? - Stebby<\/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:\/\/stebby.eu\/et\/kuidas-teha-efektiivne-treening-lounapausil\/\" \/>\n<meta property=\"og:locale\" content=\"et_EE\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Kuidas teha efektiivne treening l\u00f5unapausil? - Stebby\" \/>\n<meta property=\"og:description\" content=\"Alati ei leia enda seest seda viitsimist, et p\u00e4rast tegusat t\u00f6\u00f6p\u00e4eva viia end trennilainele. No mitte kuidagi ei tundu m\u00f5te \u00fclerahvastatud spordiklubist kutsuv. \u00d6eldakse, et rumal on see, kes ei leia vabandust \u2013 seet\u00f5ttu otsustasin leida m\u00f5ne muu alternatiivi, kui koju diivani peale lesima j\u00e4\u00e4da. Trenn l\u00f5unapausil \u2013 on see m\u00f5istlik? Ja kuidas veel! 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No mitte kuidagi ei tundu m\u00f5te \u00fclerahvastatud spordiklubist kutsuv. \u00d6eldakse, et rumal on see, kes ei leia vabandust \u2013 seet\u00f5ttu otsustasin leida m\u00f5ne muu alternatiivi, kui koju diivani peale lesima j\u00e4\u00e4da. Trenn l\u00f5unapausil \u2013 on see m\u00f5istlik? Ja kuidas veel! 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