{"id":428,"date":"2019-03-20T16:48:49","date_gmt":"2019-03-20T14:48:49","guid":{"rendered":"https:\/\/sportideas.blog\/?p=428"},"modified":"2019-03-20T16:48:49","modified_gmt":"2019-03-20T14:48:49","slug":"kas-fuusiline-too-asendab-trenni","status":"publish","type":"post","link":"https:\/\/stebby.eu\/et\/kas-fuusiline-too-asendab-trenni\/","title":{"rendered":"Kas f\u00fc\u00fcsiline t\u00f6\u00f6 asendab trenni?"},"content":{"rendered":"\n<p><strong><em>Kas f\u00fc\u00fcsilise t\u00f6\u00f6 tegija peab trenni tegema? Sageli arvatakse, et ei pea. \u00dchest seisukohast on see \u00f5ige, et f\u00fc\u00fcsilise t\u00f6\u00f6 tegija saab t\u00f6\u00f6p\u00e4eva jooksul hea f\u00fc\u00fcsilise koormuse mida kontorirott ei saa, aga paraku mida raskem f\u00fc\u00fcsiline t\u00f6\u00f6 inimesel on, seda parem peab olema tema f\u00fc\u00fcsiline ettevalmistus, et seda koormust \u00e4ra taluda ilma tervist kahjustamata. Kuidas ettev\u00f5ttes sellele teemale l\u00e4heneda?<\/em><\/strong><\/p>\n\n\n\n<p>Kes\npeab trenni tegema ja kes on sellest vabastatud? <\/p>\n\n\n\n<p>Sageli\ninimesed usuvad, et trenni peavad tegema istuva t\u00f6\u00f6 tegijad, eesk\u00e4tt\nkontorirotid ja need, kes t\u00f6\u00f6l juba niigi liiguvad, on trenni tegemisest\nvabastatud. Vabastust p\u00f5hjendatakse suure f\u00fc\u00fcsilise koormusega. Jah, terakene\nt\u00f5tt selles on, et need kelle f\u00fc\u00fcsiline pingutus on t\u00f6\u00f6l suurem ei pea niiv\u00e4ga\nmuretsema oma s\u00fcdame tervise p\u00e4rast, sest nad saavad \u00fcldf\u00fc\u00fcsilise koormuse t\u00f6\u00f6l\nk\u00e4tte, mida kontoris laua taga istuv t\u00f6\u00f6taja ei saa. Kuid see ei t\u00e4henda, et\nf\u00fc\u00fcsilise t\u00f6\u00f6 tegijad saaksid treeningust vabastuse. Miks? <\/p>\n\n\n\n<p>F\u00fc\u00fcsilise t\u00f6\u00f6 tegijate k\u00f5ige suurem risk tervisele on \u00fclekoormus luu- ja lihaskonnale. \u00dclekoormus tekib, kui koormus ja puhkus pole tasakaalus ja kui f\u00fc\u00fcsiline ettevalmistus ei vasta t\u00f6\u00f6koormusele. N\u00e4iteks, kui istuva t\u00f6\u00f6 tegija, kes trenni ei tee, suunata f\u00fc\u00fcsilisele t\u00f6\u00f6le ilma piisava ettevalmistusest, siis on v\u00e4ga t\u00f5en\u00e4oline, et kuu aja jooksul tekib nii v\u00e4simus kui lihaspinged. Halvemal juhul ka m\u00f5ni \u00fclekoormusest tingitud haigus nt karpaalkanali s\u00fcndroom ehk randme piirkonna \u00fclekoormus, epikond\u00fcliit ehk k\u00fc\u00fcnarliigese \u00fclekoormusvms. <\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/i0.wp.com\/tervefirma.ee\/wp-content\/uploads\/2019\/03\/P8090951.jpg?fit=800%2C600&amp;ssl=1\" alt=\"\" class=\"wp-image-12430\"\/><\/figure>\n\n\n\n<p>Ideaalis\npeaks nii t\u00f6\u00f6andja kui t\u00f6\u00f6taja oskama hinnata f\u00fc\u00fcsilist ettevalmistust\nt\u00f6\u00f6\u00fclesannete t\u00e4itmiseks. Teine v\u00f5imalus on, et seda hindaks t\u00f6\u00f6tervishoiuarst,\naga sageli kahjuks seda teenust neilt ei tellita, sest l\u00e4hte\u00fclesande\nkoostamiseks oleks vaja teada, mida me t\u00e4pselt teada tahame. Siinkohal v\u00f5iks\nappi paluda t\u00f6\u00f6f\u00fcsioteraapiaga tegelevad f\u00fcsioterapeudid, kes oskavad n\u00f5u anda,\nmilliste testidega on v\u00f5imalik hinnata inimese f\u00fc\u00fcsilist ettevalmistust\nerinevate t\u00f6\u00f6\u00fclesannete t\u00e4itmiseks. Samuti hindavad t\u00f6\u00f6f\u00fcsioterapeudid\nt\u00f6\u00f6koormust kui 1+1 kokku panna, siis on v\u00f5imalik \u00f6elda, milline peaks olema\nt\u00f6\u00f6taja ettevalmistus antud t\u00f6\u00f6 tegemiseks ja kuidas hoida t\u00f6\u00f6 ja puhkus\ntasakaalus, et v\u00e4hendada \u00fclekoormuse tekkimise ohtu. Seejuures on v\u00e4ga oluline\nosa t\u00f6\u00f6st tingitud \u00fclekoormuse v\u00e4hendamisel vastutoimelistel harjutustel.\nN\u00e4iteks pikka aega istudes l\u00fcheneb puusa painutajalihas, selle tulemusena v\u00f5ib\nmuutuda kehaasend, \u00fclakeha on ette kallutatud, sellest tingitult tekib suurem\nkoormus alaseljale ja kui lihaskond pole piisavalt treenitud, siis \u00fclekoormus\nv\u00e4ljendub selja kiiremas v\u00e4simises v\u00f5i seljavalus. Sellisel viisil saab k\u00f5ik\nt\u00f6\u00f6asenditest ja \u2013v\u00f5tetest tulenevad riskid \u00e4ra hinnata ning anda soovitused\nvastutoimelisteks asenditeks ja harjutusteks, mille sooritamiseks ei pea alati\nminema treeningsaali. Neid saab teha puhkepausidel v\u00f5i muutes asendit. <\/p>\n\n\n\n<p>Inimesed\nise kipuvad \u00fclehindama oma f\u00fc\u00fcsilist ettevalmistust v\u00f5i loodavad sellele, et\nnad kohanevad ja harjuvad koormusega \u00e4ra. Heal juhul see nii ka l\u00e4heb, halvemal\njuhul mitte. Aga isegi, siis kui inimene harjub t\u00f6\u00f6koormusega \u00e4ra kuid p\u00e4rast\nt\u00f6\u00f6d on nii v\u00e4sinud, et midagi muud enam teha ei j\u00f5ua, siis hakkab see m\u00f5jutama\ntema sotsiaalseid suhteid ja emotsionaalset tasakaalu. \u00dcle keskmise tugev\nv\u00e4simus p\u00e4rast t\u00f6\u00f6d n\u00e4itab, et t\u00f6\u00f6koormus ei vasta inimese suutlikkusele ja ta\nmuutub rahulolematuks. Sellest v\u00e4heneb tema panus t\u00f6\u00f6sse ja see pole kasulik\n\u00fchelegi osapoolele. <\/p>\n\n\n\n<p>Parim\nlahendus on see, et t\u00f6\u00f6taja f\u00fc\u00fcsiline ettevalmistus on selline, et ta j\u00f5uab \u00e4ra\nteha oma t\u00f6\u00f6 ja suudab ka t\u00f6\u00f6v\u00e4lisel ajal oma kohustusi t\u00e4ita, on seel\u00e4bi\nrahulolev ja&nbsp; Selles osas on vaja m\u00f5lemal\nosapoolel pingutada. <\/p>\n\n\n\n<p>Kuidas saada t\u00f6\u00f6tajad treenima? \u00dcks v\u00f5imalus selleks on alustada tervisep\u00e4evadest. Selle kohta saab lugeda t\u00e4psemalt j\u00e4rgmisest Merle kirjutatud postitusest\u2026<\/p>\n\n\n\n<p>Autor: Merle Leiner <br><a href=\"http:\/\/www.vireo.ee\">VIREO <\/a>f\u00fcsioteraapia ja rehabilitatsioonikeskuse eestvedaja ja tagant t\u00f5ukaja. <\/p>\n\n\n\n<figure class=\"wp-block-image is-resized\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/sportideas.blog\/wp-content\/uploads\/2019\/03\/cropped-SID_tervefirma_blogi_header-1-1-1024x146.png?resize=711%2C101&#038;ssl=1\" alt=\"\" class=\"wp-image-429\" width=\"711\" height=\"101\"\/><figcaption> <br>Artikkel p\u00e4rineb<a href=\"https:\/\/tervefirma.ee\/kas-fuusiline-too-asendab-trenni\"> Terve Firma blogist.\ufeff<\/a> <\/figcaption><\/figure>\n","protected":false},"excerpt":{"rendered":"Kas f\u00fc\u00fcsilise t\u00f6\u00f6 tegija peab trenni tegema? Sageli arvatakse, et ei pea. \u00dchest seisukohast on see \u00f5ige, et f\u00fc\u00fcsilise t\u00f6\u00f6 tegija saab t\u00f6\u00f6p\u00e4eva jooksul hea f\u00fc\u00fcsilise koormuse mida kontorirott ei saa, aga paraku mida raskem f\u00fc\u00fcsiline t\u00f6\u00f6 inimesel on, seda parem peab olema tema f\u00fc\u00fcsiline ettevalmistus, et seda koormust \u00e4ra taluda ilma tervist kahjustamata. Kuidas&#8230;","protected":false},"author":10,"featured_media":430,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[25],"tags":[],"class_list":["post-428","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-tervis"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Kas f\u00fc\u00fcsiline t\u00f6\u00f6 asendab trenni? - 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\/kas-fuusiline-too-asendab-trenni\/\" \/>\n<meta property=\"og:locale\" content=\"et_EE\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Kas f\u00fc\u00fcsiline t\u00f6\u00f6 asendab trenni? - Stebby\" \/>\n<meta property=\"og:description\" content=\"Kas f\u00fc\u00fcsilise t\u00f6\u00f6 tegija peab trenni tegema? Sageli arvatakse, et ei pea. \u00dchest seisukohast on see \u00f5ige, et f\u00fc\u00fcsilise t\u00f6\u00f6 tegija saab t\u00f6\u00f6p\u00e4eva jooksul hea f\u00fc\u00fcsilise koormuse mida kontorirott ei saa, aga paraku mida raskem f\u00fc\u00fcsiline t\u00f6\u00f6 inimesel on, seda parem peab olema tema f\u00fc\u00fcsiline ettevalmistus, et seda koormust \u00e4ra taluda ilma tervist kahjustamata. 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Sageli arvatakse, et ei pea. \u00dchest seisukohast on see \u00f5ige, et f\u00fc\u00fcsilise t\u00f6\u00f6 tegija saab t\u00f6\u00f6p\u00e4eva jooksul hea f\u00fc\u00fcsilise koormuse mida kontorirott ei saa, aga paraku mida raskem f\u00fc\u00fcsiline t\u00f6\u00f6 inimesel on, seda parem peab olema tema f\u00fc\u00fcsiline ettevalmistus, et seda koormust \u00e4ra taluda ilma tervist kahjustamata. Kuidas...","og_url":"https:\/\/stebby.eu\/et\/kas-fuusiline-too-asendab-trenni\/","og_site_name":"Stebby","article_publisher":"https:\/\/www.facebook.com\/stebby\/","article_published_time":"2019-03-20T14:48:49+00:00","og_image":[{"width":1600,"height":890,"url":"https:\/\/stebby.eu\/wp-content\/uploads\/2019\/03\/P8090895.jpg","type":"image\/jpeg"}],"author":"ando.haldna","twitter_card":"summary_large_image","twitter_misc":{"Written by":"ando.haldna","Est. reading time":"3 minutit"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/stebby.eu\/et\/kas-fuusiline-too-asendab-trenni\/#article","isPartOf":{"@id":"https:\/\/stebby.eu\/et\/kas-fuusiline-too-asendab-trenni\/"},"author":{"name":"ando.haldna","@id":"https:\/\/stebby.eu\/#\/schema\/person\/d6c3f74d164fdb457c8de98518edbb4f"},"headline":"Kas f\u00fc\u00fcsiline t\u00f6\u00f6 asendab trenni?","datePublished":"2019-03-20T14:48:49+00:00","mainEntityOfPage":{"@id":"https:\/\/stebby.eu\/et\/kas-fuusiline-too-asendab-trenni\/"},"wordCount":660,"commentCount":0,"publisher":{"@id":"https:\/\/stebby.eu\/#organization"},"image":{"@id":"https:\/\/stebby.eu\/et\/kas-fuusiline-too-asendab-trenni\/#primaryimage"},"thumbnailUrl":"https:\/\/i0.wp.com\/stebby.eu\/wp-content\/uploads\/2019\/03\/P8090895.jpg?fit=1600%2C890&ssl=1","articleSection":["Tervis"],"inLanguage":"et","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/stebby.eu\/et\/kas-fuusiline-too-asendab-trenni\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/stebby.eu\/et\/kas-fuusiline-too-asendab-trenni\/","url":"https:\/\/stebby.eu\/et\/kas-fuusiline-too-asendab-trenni\/","name":"Kas f\u00fc\u00fcsiline t\u00f6\u00f6 asendab trenni? 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