{"id":156,"date":"2015-10-20T08:25:49","date_gmt":"2015-10-20T08:25:49","guid":{"rendered":"http:\/\/trenni.ninja\/?p=156"},"modified":"2020-06-07T20:40:32","modified_gmt":"2020-06-07T18:40:32","slug":"lulisammast-vaja-joutomme","status":"publish","type":"post","link":"https:\/\/trenni.ninja\/en\/treening\/lulisammast-vaja-joutomme\/","title":{"rendered":"Sul l\u00e4heb seda l\u00fclisammast veel vaja"},"content":{"rendered":"<div class=\"fusion-fullwidth fullwidth-box fusion-builder-row-1 hundred-percent-fullwidth non-hundred-percent-height-scrolling\" style=\"--awb-border-radius-top-left:0px;--awb-border-radius-top-right:0px;--awb-border-radius-bottom-right:0px;--awb-border-radius-bottom-left:0px;--awb-overflow:visible;--awb-flex-wrap:wrap;\" ><div class=\"fusion-builder-row fusion-row\"><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-0 fusion_builder_column_1_1 1_1 fusion-one-full fusion-column-first fusion-column-last fusion-column-no-min-height\" style=\"--awb-bg-size:cover;--awb-margin-bottom:0px;\"><div class=\"fusion-column-wrapper fusion-flex-column-wrapper-legacy\"><div class=\"fusion-title title fusion-title-1 fusion-sep-none fusion-title-text fusion-title-size-two\"><h2 class=\"fusion-title-heading title-heading-left\" style=\"margin:0;\"><strong>Ehk tee j\u00f5ut\u00f5mmet korrektse tehnikaga<\/strong><\/h2><\/div><div class=\"fusion-text fusion-text-1\"><p>Kui sa ei tea, mis on j\u00f5ut\u00f5mme ja pole seda kunagi teinud, siis mida sa veel ootad? Jookse saali ja hakka pihta (korrektse tehnikaga, lisaraskus vastavalt v\u00f5imetele ja \u00f5ige variatsiooniga loomulikult).<\/p>\n<\/div><div class=\"fusion-clearfix\"><\/div><\/div><\/div><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-1 fusion_builder_column_1_1 1_1 fusion-one-full fusion-column-first fusion-column-last fusion-column-no-min-height\" style=\"--awb-bg-size:cover;--awb-margin-bottom:0px;\"><div class=\"fusion-column-wrapper fusion-flex-column-wrapper-legacy\"><div class=\"fusion-video fusion-youtube\" style=\"--awb-max-width:600px;--awb-max-height:350px;\"><div class=\"video-shortcode\"><div class=\"fluid-width-video-wrapper\" style=\"padding-top:58.33%;\" ><iframe title=\"YouTube video player 1\" src=\"https:\/\/www.youtube.com\/embed\/JhCJUp1r0FA?wmode=transparent&autoplay=0&oida=1\" width=\"600\" height=\"350\" allowfullscreen allow=\"autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture;\"><\/iframe><\/div><\/div><\/div><div class=\"fusion-sep-clear\"><\/div><div class=\"fusion-separator fusion-full-width-sep\" style=\"margin-left: auto;margin-right: auto;margin-bottom:16px;width:100%;\"><\/div><div class=\"fusion-sep-clear\"><\/div><div class=\"fusion-text fusion-text-2\"><p>Tegelikult ei k\u00e4i see (korrektse tehnikaga, lisaraskus vastavalt v\u00f5imetele ja \u00f5ige variatsiooniga) ainult j\u00f5ut\u00f5mbe kohta, vaid iga muu harjutuse kohta ka.<\/p>\n<\/div><div class=\"fusion-clearfix\"><\/div><\/div><\/div><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-2 fusion_builder_column_1_1 1_1 fusion-one-full fusion-column-first fusion-column-last fusion-column-no-min-height\" style=\"--awb-bg-size:cover;--awb-margin-bottom:0px;\"><div class=\"fusion-column-wrapper fusion-flex-column-wrapper-legacy\"><div class=\"fusion-title title fusion-title-2 fusion-sep-none fusion-title-text fusion-title-size-three\"><h3 class=\"fusion-title-heading title-heading-left\" style=\"margin:0;\"><strong>Mis selle j\u00f5ut\u00f5mbega siis on?<\/strong><\/h3><\/div><div class=\"fusion-text fusion-text-3\"><p>Enamasti kui j\u00f5usaalis on harrastajate (ka sportlaste) poolt j\u00f5ut\u00f5mbekatseid n\u00e4ha on need p\u00e4ris kehvad. Parimal juhul ei ole kasutatav tehnika ohtlik, aga midagi v\u00f5iks ikka timmida. Halvimal juhul katad silmad kinni ja ootad, et millal harjutuse sooritaja juba pooleks l\u00e4heb.<\/p>\n<\/div><div class=\"fusion-image-element in-legacy-container\" style=\"--awb-caption-title-font-family:var(--h2_typography-font-family);--awb-caption-title-font-weight:var(--h2_typography-font-weight);--awb-caption-title-font-style:var(--h2_typography-font-style);--awb-caption-title-size:var(--h2_typography-font-size);--awb-caption-title-transform:var(--h2_typography-text-transform);--awb-caption-title-line-height:var(--h2_typography-line-height);--awb-caption-title-letter-spacing:var(--h2_typography-letter-spacing);\"><span class=\"fusion-imageframe imageframe-none imageframe-1 hover-type-none\"><img decoding=\"async\" width=\"800\" height=\"600\" title=\"dl\" src=\"https:\/\/trenni.ninja\/wp-content\/uploads\/2020\/06\/dl-800x600.jpg\" alt class=\"img-responsive wp-image-2448\" srcset=\"https:\/\/trenni.ninja\/wp-content\/uploads\/2020\/06\/dl-200x150.jpg 200w, https:\/\/trenni.ninja\/wp-content\/uploads\/2020\/06\/dl-400x300.jpg 400w, https:\/\/trenni.ninja\/wp-content\/uploads\/2020\/06\/dl-600x450.jpg 600w, https:\/\/trenni.ninja\/wp-content\/uploads\/2020\/06\/dl-800x600.jpg 800w, https:\/\/trenni.ninja\/wp-content\/uploads\/2020\/06\/dl-1200x900.jpg 1200w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/span><\/div><div class=\"fusion-sep-clear\"><\/div><div class=\"fusion-separator fusion-full-width-sep\" style=\"margin-left: auto;margin-right: auto;margin-bottom:16px;width:100%;\"><\/div><div class=\"fusion-sep-clear\"><\/div><div class=\"fusion-text fusion-text-4\"><p>J\u00f5ut\u00f5mme on ilmselt \u00fcks k\u00f5ige sagedamini valesti (ohtlikult) sooritatav harjutus \u00fcldse.<\/p>\n<p>Paljudel inimestel on arvamus, et nad tegelikult oskavad teha j\u00f5uharjutusi. M\u00f5nikord (loe: tihti) nad eksivad.<br \/>\nOli kord \u00fcks (tulevane) klient. Tuli ta siis minu juurde treeningkava huviga. Kui ma \u00fctlesin, et v\u00f5iks harjutuste tehnika ka \u00fcle vaadata, siis ta \u00fctles: \u201eAaa, ma neid harjutusi tean, ma olen k\u00fcmme aastat j\u00f5usaalis k\u00e4inud.\u201c<br \/>\nNo ega ikka ei teadnud k\u00fcll. \u00dcks oli hullem kui teine ja k\u00f5igil oli vaja midagi timmida.<\/p>\n<p>S\u00f5ber Ronald n\u00e4itas mulle mingi aeg tagasi juhuslikult ajakirja Atleet, aastast 1994, kus Jaan Loko (endine t\u00f5stesportlane, Tartu \u00dclikooli kehakultuuriteaduskonna \u00f5ppej\u00f5ud, avaldanud \u00fcle 150\u00a0teadus- ja \u00f5ppemetoodilise publikatsiooni) kirjutas j\u00e4rgmised s\u00f5nad:<\/p>\n<\/div><div class=\"fusion-image-element in-legacy-container\" style=\"--awb-caption-title-font-family:var(--h2_typography-font-family);--awb-caption-title-font-weight:var(--h2_typography-font-weight);--awb-caption-title-font-style:var(--h2_typography-font-style);--awb-caption-title-size:var(--h2_typography-font-size);--awb-caption-title-transform:var(--h2_typography-text-transform);--awb-caption-title-line-height:var(--h2_typography-line-height);--awb-caption-title-letter-spacing:var(--h2_typography-letter-spacing);\"><span class=\"fusion-imageframe imageframe-none imageframe-2 hover-type-none\"><img decoding=\"async\" src=\"http:\/\/trenni.ninja\/wp-content\/uploads\/2015\/10\/20151020_113605-768x1024.jpg\" alt class=\"img-responsive\"\/><\/span><\/div><div class=\"fusion-sep-clear\"><\/div><div class=\"fusion-separator fusion-full-width-sep\" style=\"margin-left: auto;margin-right: auto;margin-bottom:16px;width:100%;\"><\/div><div class=\"fusion-sep-clear\"><\/div><div class=\"fusion-text fusion-text-5\"><p>(Vahel tundub, et m\u00f5ni treener polegi umbes sellest ajast rohkem midagi juurde lugenud)<\/p>\n<p>\u201eSageli kaebavad kulturistid ja ka teised sportlased suurte raskustega treenides seljavalu. Selle p\u00f5hjuseks on tavaliselt seljaharjutuste eba\u00f5ige sooritamine, sest harjutusi (j\u00f5ut\u00f5mme, ettekallutused kangiga jt) tehakse valesti. Harjutusi sooritatakse kumera seljaga, mis asetab l\u00fclisamba kergesti haavatavasse positsiooni. Seljaharjutusi tuleb sooritada n\u00f5gusa seljaga.\u201c<\/p>\n<\/div><div class=\"fusion-image-element in-legacy-container\" style=\"--awb-caption-title-font-family:var(--h2_typography-font-family);--awb-caption-title-font-weight:var(--h2_typography-font-weight);--awb-caption-title-font-style:var(--h2_typography-font-style);--awb-caption-title-size:var(--h2_typography-font-size);--awb-caption-title-transform:var(--h2_typography-text-transform);--awb-caption-title-line-height:var(--h2_typography-line-height);--awb-caption-title-letter-spacing:var(--h2_typography-letter-spacing);\"><span class=\"fusion-imageframe imageframe-none imageframe-3 hover-type-none\"><img decoding=\"async\" src=\"http:\/\/trenni.ninja\/wp-content\/uploads\/2015\/10\/20151020_113855-768x1024.jpg\" alt class=\"img-responsive\"\/><\/span><\/div><div class=\"fusion-sep-clear\"><\/div><div class=\"fusion-separator fusion-full-width-sep\" style=\"margin-left: auto;margin-right: auto;margin-bottom:16px;width:100%;\"><\/div><div class=\"fusion-sep-clear\"><\/div><div class=\"fusion-text fusion-text-6\"><p>Jutt oli ju\u00a0tore, aga pilt ei tulnud h\u00e4sti v\u00e4lja.<\/p>\n<p>See eelnev pilt oli tegelikult sirgete jalgadega j\u00f5ut\u00f5mbe oma, aga seal oli hea n\u00e4iteks tuua \u00fcks &#8220;kenasti&#8221; kumer selg.<\/p>\n<\/div><div class=\"fusion-image-element in-legacy-container\" style=\"--awb-caption-title-font-family:var(--h2_typography-font-family);--awb-caption-title-font-weight:var(--h2_typography-font-weight);--awb-caption-title-font-style:var(--h2_typography-font-style);--awb-caption-title-size:var(--h2_typography-font-size);--awb-caption-title-transform:var(--h2_typography-text-transform);--awb-caption-title-line-height:var(--h2_typography-line-height);--awb-caption-title-letter-spacing:var(--h2_typography-letter-spacing);\"><span class=\"fusion-imageframe imageframe-none imageframe-4 hover-type-none\"><img decoding=\"async\" src=\"http:\/\/trenni.ninja\/wp-content\/uploads\/2015\/10\/20151020_113921-768x1024.jpg\" alt class=\"img-responsive\"\/><\/span><\/div><div class=\"fusion-sep-clear\"><\/div><div class=\"fusion-separator fusion-full-width-sep\" style=\"margin-left: auto;margin-right: auto;margin-bottom:16px;width:100%;\"><\/div><div class=\"fusion-sep-clear\"><\/div><div class=\"fusion-text fusion-text-7\"><p>See peaks olema siis tavalise j\u00f5ut\u00f5mbe pilt. Selg on k\u00fcll sirge, aga p\u00f5lved ei tohiks niimoodi kangile ette j\u00e4\u00e4da.<\/p>\n<p>Tegelikult v\u00f5ib ka m\u00e4rkus \u201en\u00f5gusa seljaga\u201c tekitada segadust. Siis v\u00f5ib-olla hakatakse oma selga maksimaalselt v\u00f5i liiga palju n\u00f5gusaks ajama. Seda aga pole ka vaja.<br \/>\nOluline on hoida <strong>neutraalset l\u00fclisamba asendit<\/strong>, mille puhul ongi alaselg juba loomulikult veidi n\u00f5gus.<br \/>\nEhk seda ma nimetaks n\u00f6 sirge selg v\u00f5i &#8220;selg sirgeks!&#8221;.<\/p>\n<p>Neutraalse l\u00fclisamba asendi kohta v\u00f5id pikemalt\u00a0vaadata <a href=\"http:\/\/teadliktreening.com\" target=\"_blank\" rel=\"noopener noreferrer\">Teadliktreening.com<\/a> videost:<\/p>\n<\/div><div class=\"fusion-clearfix\"><\/div><\/div><\/div><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-3 fusion_builder_column_1_1 1_1 fusion-one-full fusion-column-first fusion-column-last fusion-column-no-min-height\" style=\"--awb-bg-size:cover;--awb-margin-bottom:0px;\"><div class=\"fusion-column-wrapper fusion-flex-column-wrapper-legacy\"><div class=\"fusion-video fusion-youtube\" style=\"--awb-max-width:600px;--awb-max-height:350px;\"><div class=\"video-shortcode\"><div class=\"fluid-width-video-wrapper\" style=\"padding-top:58.33%;\" ><iframe title=\"YouTube video player 2\" src=\"https:\/\/www.youtube.com\/embed\/Vb3B5tiY02w?wmode=transparent&autoplay=0&oida=1\" width=\"600\" height=\"350\" allowfullscreen allow=\"autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture;\"><\/iframe><\/div><\/div><\/div><div class=\"fusion-sep-clear\"><\/div><div class=\"fusion-separator fusion-full-width-sep\" style=\"margin-left: auto;margin-right: auto;margin-bottom:16px;width:100%;\"><\/div><div class=\"fusion-sep-clear\"><\/div><div class=\"fusion-text fusion-text-8\"><p>\u00dcks l\u00f5bus n\u00e4ide j\u00f5ut\u00f5mbe tehnika kohta veebiavarustest.<\/p>\n<\/div><div class=\"fusion-clearfix\"><\/div><\/div><\/div><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-4 fusion_builder_column_1_1 1_1 fusion-one-full fusion-column-first fusion-column-last fusion-column-no-min-height\" style=\"--awb-bg-size:cover;--awb-margin-bottom:0px;\"><div class=\"fusion-column-wrapper fusion-flex-column-wrapper-legacy\"><div class=\"fusion-video fusion-youtube\" style=\"--awb-max-width:600px;--awb-max-height:350px;\"><div class=\"video-shortcode\"><div class=\"fluid-width-video-wrapper\" style=\"padding-top:58.33%;\" ><iframe title=\"YouTube video player 3\" src=\"https:\/\/www.youtube.com\/embed\/-WcBUIB7U7Y?wmode=transparent&autoplay=0&oida=1\" width=\"600\" height=\"350\" allowfullscreen allow=\"autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture;\"><\/iframe><\/div><\/div><\/div><div class=\"fusion-sep-clear\"><\/div><div class=\"fusion-separator fusion-full-width-sep\" style=\"margin-left: auto;margin-right: auto;margin-bottom:16px;width:100%;\"><\/div><div class=\"fusion-sep-clear\"><\/div><div class=\"fusion-text fusion-text-9\"><p>\u201eHuumor\u201c<br \/>\nSee on t\u00f5esti huumor (modernselt tehniliselt teadlikule treenerile\/inimesele), aga l\u00f5puks siiski mitte v\u00e4ga naljakas. Sellise sooritusega video pannakse \u00fcles ja m\u00f5ni v\u00f5tab sealt eeskuju, arvab, et see ongi hea tehnika ja et kuskil seal oligi mingi varu (sooritades harjutust korrektselt). See on ju ikkagi n\u00f6 autoriteedi joutuubi kanalis ja v\u00f5istlussportlane sooritab harjutust.<br \/>\nKindlasti peaks antud juhul\u00a0\u00e4ra mainima, et see ei ole igap\u00e4evane tehnika ei algajatele ega tegelikult ka edasij\u00f5udnutele. Algaja, \u00c4RA tee nii!<\/p>\n<p>Teisest k\u00fcljest antud t\u00f5stja eelnevas videos oli t\u00f5esti n\u00f6 edasij\u00f5udnud sportlane ja selliselt harjutuse sooritamine\u00a0ei olnud tema jaoks ilmselt v\u00f5\u00f5ras, ehk et tema keha oli sellega juba harjunud. Mis aga ei t\u00e4henda, et seda harjutust peaks nii sooritama. Isegi mitte kunagi.<\/p>\n<p>Dr Andreo Spina \u00fctleb, et &#8220;You will always regret not training the position that you got injured in.&#8221;<br \/>\nSeal on terake t\u00f5tt ja olen selle peale viimasel ajal ise ka rohkem m\u00f5tlema hakanud. \u00dctleme siis nii, et lihas v\u00f5iks olla igas pikkuses tugev. Eriti sportlastel, kel on palju kaootilisi olukordi ja ettearvamatuid asendeid oma ala harrastades.<br \/>\nSee aga ei t\u00e4henda, et parim variant selleks on kehva tehnikaga j\u00f5ut\u00f5mmet teha.<\/p>\n<p>Loko toob oma artiklis v\u00e4lja veel: &#8220;Seljasirutajaid otseselt m\u00f5jutavaid harjutusi ei ole algajatel soovitav teha, sest selg saab piisavalt koormust teiste kehaosade arendamisel.&#8221;<br \/>\n&#8220;Otseselt m\u00f5jutavaid&#8221; t\u00e4hendab siis minu jaoks seda, et vastavad lihased, antud juhul siis seljasirutajad l\u00fchenevad ja pikenevad harjutuse korduse ajal ehk l\u00fclisammas painutub ja sirutub.<br \/>\nKui kiirelt p\u00f5igata keha keskosa treeningu maailma siis seal t\u00e4nap\u00e4eval enamus harjutusi sooritatakse nii, et l\u00fclisammas ei liigu, ehk et n\u00f6 otsest m\u00f5jutamist ei toimu. K\u00fcll aga t\u00f6\u00f6tavad keha keskosa lihased isomeetriliselt.<\/p>\n<\/div><div class=\"fusion-clearfix\"><\/div><\/div><\/div><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-5 fusion_builder_column_1_1 1_1 fusion-one-full fusion-column-first fusion-column-last fusion-column-no-min-height\" style=\"--awb-bg-size:cover;--awb-margin-bottom:0px;\"><div class=\"fusion-column-wrapper fusion-flex-column-wrapper-legacy\"><div class=\"fusion-title title fusion-title-3 fusion-sep-none fusion-title-text fusion-title-size-three\"><h3 class=\"fusion-title-heading title-heading-left\" style=\"margin:0;\">Mis on j\u00f5ut\u00f5mme?<\/h3><\/div><div class=\"fusion-text fusion-text-10\"><p>J\u00f5ut\u00f5mme on \u00fcks v\u00e4ga tore j\u00f5uharjutus (normaalne tehnika on k\u00f5ige \u00fclemises videos). Hetkel enamus ilmselt m\u00f5tlevad sellest kui seljaharjutusest, mitte\u00a0hoopis puusaharjutusest (mis ta on). Kuigi kogu keha suuresti t\u00f6\u00f6tab, siis v\u00f5ib ta panna alakeha harjutuste patta (alakeha lihased kangi ju \u00fcles t\u00f5stavad). Ta m\u00f5jutab tugevalt tuharaid, tagareit, aga selga loomulikult ka. Ning haardej\u00f5udu, mis ilmselt l\u00f5puks saabki esimeseks takistavaks faktoriks raskuste lisamisel.<br \/>\nJ\u00f5ut\u00f5mme jagab ilmselt harjutuste kuninga tiitlit k\u00fckiga. Aga noh, kes kumba eelistab.<\/p>\n<\/div><div class=\"fusion-clearfix\"><\/div><\/div><\/div><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-6 fusion_builder_column_1_1 1_1 fusion-one-full fusion-column-first fusion-column-last fusion-column-no-min-height\" style=\"--awb-bg-size:cover;--awb-margin-bottom:0px;\"><div class=\"fusion-column-wrapper fusion-flex-column-wrapper-legacy\"><div class=\"fusion-title title fusion-title-4 fusion-sep-none fusion-title-text fusion-title-size-four\"><h4 class=\"fusion-title-heading title-heading-left\" style=\"margin:0;\">Kuidas k\u00e4ib?<\/h4><\/div><div class=\"fusion-text fusion-text-11\"><p>T\u00f5stad kangi \u00fcles<br \/>\nPaned kangi maha<br \/>\nKorrata<\/p>\n<\/div><div class=\"fusion-clearfix\"><\/div><\/div><\/div><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-7 fusion_builder_column_1_1 1_1 fusion-one-full fusion-column-first fusion-column-last fusion-column-no-min-height\" style=\"--awb-bg-size:cover;--awb-margin-bottom:0px;\"><div class=\"fusion-column-wrapper fusion-flex-column-wrapper-legacy\"><div class=\"fusion-title title fusion-title-5 fusion-sep-none fusion-title-text fusion-title-size-four\"><h4 class=\"fusion-title-heading title-heading-left\" style=\"margin:0;\">T\u00fc\u00fcpilised vead<\/h4><\/div><div class=\"fusion-text fusion-text-12\"><p>Alaselg on kumer<br \/>\nAlaselg on liiga n\u00f5gus<br \/>\nSeistakse kangist liiga kaugel<br \/>\nPea on v\u00e4ga (v\u00e4ga) kuklas<br \/>\n\u00dclaselg on liiga kumer<br \/>\nMinnakse liiga k\u00fckki<br \/>\nJ\u00f5udes p\u00fcstisesse asendisse tekitatakse selga \u00fclesirutus<\/p>\n<\/div><div class=\"fusion-clearfix\"><\/div><\/div><\/div><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-8 fusion_builder_column_1_1 1_1 fusion-one-full fusion-column-first fusion-column-last fusion-column-no-min-height\" style=\"--awb-bg-size:cover;--awb-margin-bottom:0px;\"><div class=\"fusion-column-wrapper fusion-flex-column-wrapper-legacy\"><div class=\"fusion-title title fusion-title-6 fusion-sep-none fusion-title-text fusion-title-size-four\"><h4 class=\"fusion-title-heading title-heading-left\" style=\"margin:0;\">Korrektse tehnika punktid*<\/h4><\/div><div class=\"fusion-text fusion-text-13\"><p>Jalad umbes puusade laiuselt<br \/>\nL\u00fclisammas on neutraalses asendis<br \/>\nKael on enam-v\u00e4hem sirge<br \/>\nAlusta jalalaba keskkoht umbes kangi all, s\u00e4\u00e4red vastu kangi<br \/>\n\u00d5lad on stardiasendis veidi \u00fcle kangi (k\u00fcljelt vaadates)<br \/>\nLiikumine toimub eelk\u00f5ige puusaliigesest<br \/>\nHoia kangi trajektoor vertikaalne ja kang suhteliselt enda ligi<\/p>\n<p>*Palju s\u00f5ltub ka inimese ja tema j\u00e4semete pikkustest, mis nurkade alla ta keha t\u00e4psemalt j\u00e4\u00e4b.<\/p>\n<p>Siin on \u00fcks variant end j\u00f5ut\u00f5mbeks valmis seadmiseks. See on p\u00e4rit (vist) Mark Rippetoe raamatust &#8220;Starting strength&#8221;. Kehtib juhul kui sul on kangi otsas kettad, mis viivad kangi maast u 20 cm k\u00f5rgusele.<\/p>\n<\/div><div class=\"fusion-clearfix\"><\/div><\/div><\/div><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-9 fusion_builder_column_1_1 1_1 fusion-one-full fusion-column-first fusion-column-last fusion-column-no-min-height\" style=\"--awb-bg-size:cover;--awb-margin-bottom:0px;\"><div class=\"fusion-column-wrapper fusion-flex-column-wrapper-legacy\"><div class=\"fusion-title title fusion-title-7 fusion-sep-none fusion-title-text fusion-title-size-four\"><h4 class=\"fusion-title-heading title-heading-left\" style=\"margin:0;\">Rippetoe set-up<\/h4><\/div><div class=\"fusion-text fusion-text-14\"><p>Astu jalalabade keskosa u kangi alla.<br \/>\nHaara kangist<br \/>\nL\u00fckka s\u00e4\u00e4red vastu kangi<br \/>\nLiiguta selg neutraalasendisse<br \/>\nT\u00f5sta<\/p>\n<\/div><div class=\"fusion-clearfix\"><\/div><\/div><\/div><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-10 fusion_builder_column_1_1 1_1 fusion-one-full fusion-column-first fusion-column-last fusion-column-no-min-height\" style=\"--awb-bg-size:cover;--awb-margin-bottom:0px;\"><div class=\"fusion-column-wrapper fusion-flex-column-wrapper-legacy\"><div class=\"fusion-video fusion-youtube\" style=\"--awb-max-width:600px;--awb-max-height:350px;\"><div class=\"video-shortcode\"><div class=\"fluid-width-video-wrapper\" style=\"padding-top:58.33%;\" ><iframe title=\"YouTube video player 4\" src=\"https:\/\/www.youtube.com\/embed\/P0ySblouCKs?wmode=transparent&autoplay=0&oida=1\" width=\"600\" height=\"350\" allowfullscreen allow=\"autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture;\"><\/iframe><\/div><\/div><\/div><div class=\"fusion-sep-clear\"><\/div><div class=\"fusion-separator fusion-full-width-sep\" style=\"margin-left: auto;margin-right: auto;margin-bottom:16px;width:100%;\"><\/div><div class=\"fusion-sep-clear\"><\/div><div class=\"fusion-text fusion-text-15\"><p>\u00dcks nali veel siia l\u00f5ppu.<br \/>\nTegu on loomulikult liialdusega, aga tihti pole see nii v\u00e4ga kaugel reaalsusest.<\/p>\n<\/div><div class=\"fusion-clearfix\"><\/div><\/div><\/div><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-11 fusion_builder_column_1_1 1_1 fusion-one-full fusion-column-first fusion-column-last fusion-column-no-min-height\" style=\"--awb-bg-size:cover;--awb-margin-bottom:0px;\"><div class=\"fusion-column-wrapper fusion-flex-column-wrapper-legacy\"><div class=\"fusion-title title fusion-title-8 fusion-sep-none fusion-title-text fusion-title-size-three\"><h3 class=\"fusion-title-heading title-heading-left\" style=\"margin:0;\">Kokkuv\u00f5tteks<\/h3><\/div><div class=\"fusion-text fusion-text-16\"><ul>\n<li>Muuda oma m\u00f5tlemist. J\u00f5ut\u00f5mme on n\u00fc\u00fcdsest puusa v\u00f5i alakeha tagaosa harjutus, mitte niiv\u00f5rd seljaharjutus.<\/li>\n<li>J\u00f5ut\u00f5mmet peaks tegema n\u00f6 sirge seljaga ehk neutraalse l\u00fclisambaga.<\/li>\n<li>Kanna see p\u00f5him\u00f5te \u00fcle veel teistelegi harjutustele (seljasirutused, puusat\u00f5sted jms).<\/li>\n<\/ul>\n<p>Dean Somerset kumera seljaga j\u00f5ut\u00f5mbe tegemisest: &#8220;Discs are gonna shoot across the room and take someones eye out.&#8221;<\/p>\n<\/div><div class=\"fusion-clearfix\"><\/div><\/div><\/div><\/div><\/div>","protected":false},"excerpt":{"rendered":"","protected":false},"author":3,"featured_media":2448,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_exactmetrics_skip_tracking":false,"_exactmetrics_sitenote_active":false,"_exactmetrics_sitenote_note":"","_exactmetrics_sitenote_category":0,"footnotes":""},"categories":[4],"tags":[],"class_list":["post-156","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-treening"],"_links":{"self":[{"href":"https:\/\/trenni.ninja\/en\/wp-json\/wp\/v2\/posts\/156","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/trenni.ninja\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/trenni.ninja\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/trenni.ninja\/en\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/trenni.ninja\/en\/wp-json\/wp\/v2\/comments?post=156"}],"version-history":[{"count":31,"href":"https:\/\/trenni.ninja\/en\/wp-json\/wp\/v2\/posts\/156\/revisions"}],"predecessor-version":[{"id":2449,"href":"https:\/\/trenni.ninja\/en\/wp-json\/wp\/v2\/posts\/156\/revisions\/2449"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/trenni.ninja\/en\/wp-json\/wp\/v2\/media\/2448"}],"wp:attachment":[{"href":"https:\/\/trenni.ninja\/en\/wp-json\/wp\/v2\/media?parent=156"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/trenni.ninja\/en\/wp-json\/wp\/v2\/categories?post=156"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/trenni.ninja\/en\/wp-json\/wp\/v2\/tags?post=156"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}