{"id":6893,"date":"2024-12-04T11:17:00","date_gmt":"2024-12-04T11:17:00","guid":{"rendered":"https:\/\/stebby.eu\/?p=6893"},"modified":"2025-06-17T08:58:12","modified_gmt":"2025-06-17T08:58:12","slug":"reval-sport-5-nippi-kuidas-end-peale-puhi-taas-trennilainele-haalestada","status":"publish","type":"post","link":"https:\/\/stebby.eu\/et\/reval-sport-5-nippi-kuidas-end-peale-puhi-taas-trennilainele-haalestada\/","title":{"rendered":"Reval Sport: 5 nippi kuidas end peale p\u00fchi taas trennilainele h\u00e4\u00e4lestada"},"content":{"rendered":"\n

Puhkus ja l\u00f5\u00f5gastus kuuluvad iga korraliku treeningplaani juurde. Selle alla kuuluvad ka j\u00f5ulup\u00fchad ning kvaliteetaeg pere ja l\u00e4hedastega. Kui oled terve aasta korralikult trenni teinud ning toitunud mitmek\u00fclgselt ning tasakaalustatult, siis ei tasu end v\u00e4ikese p\u00fchadeaegse treeningpuhkuse ja \u201cmen\u00fc\u00fcv\u00e4liste\u201d toituvalikute p\u00e4rast karistada. Selle asemel j\u00e4rgi hoopis neid lihtsaid nippe, et tagasi trennilainele saada ning\u00a0j\u00e4ta p\u00fchadest endale ainult positiivsed m\u00e4lestused.<\/strong><\/p>\n\n\n\n

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

Proovi uusi treeningstiile<\/h2>\n\n\n\n

Sinu keha ei ole masin ning igasugune rutiin on pigem protsessi tapja, kui edendaja. Nii on ka treeningplaaniga. Kui j\u00e4rgid pikalt \u00fchte ja sama kava, siis harjub keha \u00fchel hetkel sellega \u00e4ra ning edasine progress on kas v\u00e4ga aeglane v\u00f5i \u00fcldse mitte m\u00e4rgatav. Kujuta n\u00fc\u00fcd ette, et k\u00e4id tublisti v\u00e4hemalt 3 korda n\u00e4dalas trennis, kuid mingit tulemust ei tule. Ajab ju trenniisu \u00e4ra k\u00fcll? Just seet\u00f5ttu ongi vaja ka treeningutes pakkuda endale pidevalt vaheldust ning teha kehale aeg-ajalt \u201c\u0161okki\u201d, et teda uute harjutustega \u00fcllatada.<\/strong><\/p>\n\n\n\n

N\u00e4iteks kui oled varasemalt k\u00e4inud pigem r\u00fchmatreeningutes, siis esita endale uuel aastal t\u00e4iesti uut t\u00fc\u00fcpi v\u00e4ljakutse ja liitu hoopis v\u00e4ikegrupi personaaltreeningutega<\/a>. Treeneri juhendamisel \u00f5pid kasutama erinevaid masinaid ning grupikaaslaste toel saavutad k\u00f5ik oma treeningeesm\u00e4rgid. Kui aga oled siiani vastupidiselt treeninud hoopis j\u00f5usaalis, siis sea endale n\u00fc\u00fcd eesm\u00e4rgiks igal n\u00e4dalal v\u00e4hemalt \u00fcks treeningutest asendada m\u00f5ne r\u00fchmatrenniga<\/a>. Erinevate treeningstiilide seast leiab sobiva endale iga\u00fcks. Tantsi BodyJam\u2019is v\u00f5i Zumbas, poksi BodyCombat\u2019is, treeni merev\u00e4elaste poolt avastatud TRX tunnis v\u00f5i ava oma keha ja meeled BodyBalance v\u00f5i erinevates Jooga treeningutes.<\/p>\n\n\n\n

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

Leia endale trennikaaslane<\/h2>\n\n\n\n

Kui tunned, et \u00fcksi ei ole piisavalt motivatsiooni end spordiklubisse kohale vedada, siis kutsu s\u00f5ber, elukaaslane v\u00f5i miks mitte ka naaber endaga trenni kaasa. Nagu \u00f6eldakse, siis jagatud mure on ikka pool muret. Sama kehtib ka laiskusega. Leppige omavahel kokku kindel n\u00e4dala treeningkordade arv ning andke lubadus \u00fcksteist motiveerida ja toetada.<\/strong> Kui kumbki teist leiab m\u00f5nel p\u00e4eval vabandusi kiiremini kui trenniriideid, mida kaasa pakkida, siis aitab s\u00f5ber tosse otsida ja vastupidi. Ning kui m\u00f5nel p\u00e4eval kohe \u00fcldse ei ole kummalgi isu spordiklubisse minna, siis v\u00f5tke \u00fcheskoos ette pikem jalutusk\u00e4ik v\u00f5i matk loodusesse. Iseennast on ikka kerge veenda miks just t\u00e4na ei ole see \u201c\u00f5ige p\u00e4ev\u201d, et trenni minna. Kuid s\u00f5pra selles veenda on kordades raskem.<\/p>\n\n\n\n

Liitu m\u00f5ne treeningprogrammi v\u00f5i v\u00e4ljakutsega<\/h2>\n\n\n\n

Professionaalsete treenerite poolt koostatud programmid<\/a> on vaheldusrikkad ning keskenduvad iga treenija personaalsetele eesm\u00e4rkidele. Samuti koostatakse ka treening- ja toitumiskava l\u00e4htudes konkreetse treenija vajadustest ja elustiilist l\u00e4htuvalt. Nii ei teki olukorda, kus harrastaja hakkab treenima n\u00e4iteks v\u00f5istleva sportlase kava j\u00e4rgi, kus liigne koormus saab \u00fcsna kiiresti vastumeelseks ning treening ei ole osaks inimese igap\u00e4evaelust.<\/p>\n\n\n\n

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


V\u00e4ga heaks motivaatoriks on tihtipeale just teised inimesed meie \u00fcmber v\u00f5i m\u00f5ni ihaldusv\u00e4\u00e4rne auhind, mille poole p\u00fc\u00fcelda. Selliseks treeningvormiks on n\u00e4iteks meie 10 n\u00e4dalane v\u00e4ljakutse<\/a>, kus on osalejatele antud ette 10 n\u00e4dalane treeningkava ning k\u00f5ikide tublide l\u00f5petajate vahel loositakse v\u00e4lja vingeid auhindu. On t\u00f5estatud, et harjumuse kujunemine v\u00f5tab keskeltl\u00e4bi aega 66 p\u00e4eva ehk siis 9,4 n\u00e4dalat.<\/strong> Samuti on 10 n\u00e4dalat piisav aeg, et m\u00e4rgata esimesi tulemusi peegelpildis. Seega on 10 n\u00e4dalane v\u00e4ljakutse ideaalne inimesele, kes soovib treeningutega algust teha ning juurutada see oma elustiili osaks.<\/p>\n\n\n\n

Hakka pidama treeningp\u00e4evikut<\/h2>\n\n\n\n

Tihtipeale ei m\u00e4rka me muutusi iseenda puhul sama kiiresti, kui teiste puhul. Seet\u00f5ttu v\u00f5ib j\u00e4\u00e4da mulje, et tuttavad n\u00e4od, keda ikka treeningsaalis v\u00f5i riietusruumis kohtad saavutavad tulemusi palju kiiremini. Selleks, et m\u00e4rgata oma enda pisikesi saavutusi ja progressi hakka pidama treeningp\u00e4evikut. M\u00e4rgi \u00fcles harjutused, korduste arv ning raskused. Tee endast vormipilte ning m\u00e4rgi \u00fcles oma m\u00f5\u00f5dud. \u00dcheks heaks v\u00f5imaluseks on veel n\u00e4iteks kehaanal\u00fc\u00fcs<\/a>. Anal\u00fc\u00fcs annab hetkevormist ning kehakoostisest v\u00e4ga hea \u00fclevaate. Lisaks saad koos anal\u00fc\u00fcsiga ka treeneri soovitused ja n\u00f5uanded edaspidiseks. K\u00f5rvutades oma vormipilte, \u00fcmberm\u00f5\u00f5te v\u00f5i anal\u00fc\u00fcside tulemusi on palju lihtsam m\u00e4rgata muutusi ning tunnustada iseennast saavutatu eest.<\/strong><\/p>\n\n\n\n

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

Koos tulemustega pane treeningp\u00e4evikusse kirja ka oma isiklikke eesm\u00e4rke. N\u00e4iteks kestvusalade puhul mingi kindla aja jooksul joostes v\u00f5i ujudes l\u00e4bitud distants v\u00f5i vastupidi. J\u00f5utreeningute puhul p\u00fc\u00fca kordusi v\u00f5i uusi raskusi. L\u00e4htu ainult iseendast ja j\u00e4lgides oma enda arengut.<\/strong><\/p>\n\n\n\n

Pane endale treeningp\u00e4evikusse kirja konkreetne plaan, mis annab Sulle hea \u00fclevaate. Lisaks m\u00f5jub kirja pandud trenn justkui lubadusena iseendale ning seda \u201c\u00e4ra unustada\u201d v\u00f5i sellest k\u00f5rvale hiilida ei ole enam nii lihtne. Pane endale kirja kindel p\u00e4evaplaan ning n\u00e4dala eesm\u00e4rgid. Kirjapandu sunnib asju ka \u00e4ra tegema. K\u00f5lab v\u00f5ib-olla veidi imelikult, aga nimekirjast \u00fclesannete maha t\u00f5mbamine v\u00f5i nende taha linnukese m\u00e4rkimine tekitab m\u00f5nusat saavutustunnet.<\/strong> Samuti on Sul asjadest koguaeg hea \u00fclevaade ning aitab planeerida aega.<\/p>\n\n\n\n

Lase endale koostada personaalsed kavad<\/h2>\n\n\n\n

T\u00e4pselt samamoodi nagu ei sobi ja ei maitse k\u00f5igile samasugune toit v\u00f5i ei meeldi k\u00f5igile sarnane muusika ja riided, on erinev ka meie k\u00f5igi kehade ehitus ja vastuv\u00f5tlikkus erinevate treeningute suhtes. Isegi kogenumad treenijad ning professionaalsed sportlased vajavad enda k\u00f5rvale aeg-ajalt treenerit, kes oskaks hinnata objektiivse pilguga.<\/strong> N\u00e4iteks kui oled lasknud personaaltreeneril<\/a> endale koostada toitumiskava kaalu langetamiseks. Siis see sama kava, mis aitas Sul saavutada soovitud kaalueesm\u00e4rgi, ei aita Sul n\u00e4iteks t\u00f5sta lihasmassi.<\/p>\n\n\n\n

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

Koos kehakoostisega<\/a> ja kaalunumbriga muutub ka organismi energiabilanss. Kui Sinu rasvaprotsent alaneb ning lihasmass t\u00f5useb, siis muutub reeglina ka p\u00e4evane baasainevahetus. See t\u00e4hendab, et kui Sinu BAV (baasainevahtus) oli kaalulangetusperioodil n\u00e4iteks 1400 kcal p\u00e4evas, siis lihasmassi suurenedes ja rasvaprotsendi alanedes v\u00f5ib see t\u00f5usta ka 1600 kcal-ni.<\/p>\n\n\n\n

Sama kehtib ka treeningkavade puhul. Kava, mille j\u00e4rgi treenid v\u00e4hemalt kolmel korral n\u00e4dalas n\u00e4iteks 3 kuud j\u00e4rjest, ei muutu mitte ainult igavaks Sulle endale, vaid ei too ka enam samu tulemusi. Keha ja lihased harjuvad \u00e4ra samade harjutuste ja raskustega ega arene enam. Personaalselt Sinu organismi erip\u00e4rasid arvesse v\u00f5etud treening- v\u00f5i toitumiskava toob parimaid ja kiireimaid tulemusi, sest see on koostatud koosk\u00f5las Sinu elustiili ja vajadustega.<\/p>\n\n\n\n

Kui personaalse toitumis- v\u00f5i treeningkava tellimine tundub kuluka v\u00e4ljaminekuna, siis v\u00f5ta seda pigem kui investeeringut iseendasse ja oma tervisesse.<\/strong> Keha on meil ju ainult \u00fcks ning teadmised, mida personaaltreener<\/a> Sulle edasi annab j\u00e4\u00e4vad Sinuga igaveseks. Samamoodi nagu n\u00e4iteks autos\u00f5idu oskus v\u00f5i s\u00f6\u00f6gitegemisoskus.<\/p>\n\n\n\n

Iga algus on raske ning n\u00f5uab suurt pingutust. Sama on ka treeningute ning toitumisega. Kuid niipea, kui m\u00f5istad liikumise positiivset m\u00f5ju oma enesetundele ja organismile, muutub see kiiresti asendamatuks.\u00a0Paku endale piisavalt vaheldusrikkust ja esita uusi v\u00e4ljakutseid ning n\u00e4ed, kui p\u00f5nev see trennimaailm tegelikult olla v\u00f5ib.<\/strong><\/p>\n\n\n\n

Autor: Helen Parta\u0161juk-Sootla
Allikas:<\/em> Reval Sport<\/a><\/em><\/p>\n","protected":false},"excerpt":{"rendered":"Puhkus ja l\u00f5\u00f5gastus kuuluvad iga korraliku treeningplaani juurde. Selle alla kuuluvad ka j\u00f5ulup\u00fchad ning kvaliteetaeg pere ja l\u00e4hedastega. Kui oled terve aasta korralikult trenni teinud ning toitunud mitmek\u00fclgselt ning tasakaalustatult, siis ei tasu end v\u00e4ikese p\u00fchadeaegse treeningpuhkuse ja \u201cmen\u00fc\u00fcv\u00e4liste\u201d toituvalikute p\u00e4rast karistada. Selle asemel j\u00e4rgi hoopis neid lihtsaid nippe, et tagasi trennilainele saada ning\u00a0j\u00e4ta p\u00fchadest…","protected":false},"author":8,"featured_media":6896,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[22],"tags":[],"class_list":["post-6893","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-treening"],"yoast_head":"\nReval Sport: 5 nippi kuidas end peale p\u00fchi taas trennilainele h\u00e4\u00e4lestada - 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\/reval-sport-5-nippi-kuidas-end-peale-puhi-taas-trennilainele-haalestada\/\" \/>\n<meta property=\"og:locale\" content=\"et_EE\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Reval Sport: 5 nippi kuidas end peale p\u00fchi taas trennilainele h\u00e4\u00e4lestada - Stebby\" \/>\n<meta property=\"og:description\" content=\"Puhkus ja l\u00f5\u00f5gastus kuuluvad iga korraliku treeningplaani juurde. Selle alla kuuluvad ka j\u00f5ulup\u00fchad ning kvaliteetaeg pere ja l\u00e4hedastega. Kui oled terve aasta korralikult trenni teinud ning toitunud mitmek\u00fclgselt ning tasakaalustatult, siis ei tasu end v\u00e4ikese p\u00fchadeaegse treeningpuhkuse ja \u201cmen\u00fc\u00fcv\u00e4liste\u201d toituvalikute p\u00e4rast karistada. 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