{"id":15935,"date":"2023-06-07T04:37:21","date_gmt":"2023-06-07T04:37:21","guid":{"rendered":"https:\/\/www.sportman.fi\/?p=15935"},"modified":"2023-06-07T04:37:23","modified_gmt":"2023-06-07T04:37:23","slug":"day-1-3","status":"publish","type":"post","link":"https:\/\/sportman.fi\/index.php\/2023\/06\/07\/day-1-3\/","title":{"rendered":"Day 1."},"content":{"rendered":"\n<p>H\u00e4rk\u00e4viikon ensimm\u00e4inen p\u00e4iv\u00e4 on takana. Aloitin sen juoksulla.<\/p>\n\n\n\n<p>P\u00e4iv\u00e4n kakkostreeni oli lihaskuntoa kehitt\u00e4v\u00e4 harjoitus. <\/p>\n\n\n\n<p>Siihen kuului mm. steppilaudalla teht\u00e4v\u00e4 treeni, jolla vahvistetaan mm. pakaraa.<\/p>\n\n\n\n<p>Kyseess\u00e4 on yhden jalan varassa tapahtuva laskeutuminen. Kummassakin k\u00e4dess\u00e4 on 10 kilon lis\u00e4painot.  <\/p>\n\n\n\n<p>Aluksi tein liikkeen 10 krt, sitten 12, 15, 12 ja lopuksi 10 &#8220;jalkapunnerrusta&#8221;.<\/p>\n\n\n\n<p>Selk\u00e4penkki  (Roman chair) on er\u00e4s lempilaitteistani. Sill\u00e4 vahvistetaan alaselk\u00e4\u00e4, takareisi\u00e4..ja pakaroita.<\/p>\n\n\n\n<p>Toistot kuten edell\u00e4&#8230;10, 12, 15, 12 ja 10 krt.<\/p>\n\n\n\n<p>Treenasin leve\u00e4\u00e4 kantalihasta (soleus) 8 kilon painolla, mutta juteltuani kaverini Mikan kanssa tein p\u00e4\u00e4t\u00f6ksen, ett\u00e4 nostan seuraavalla treenikerralla lis\u00e4painon m\u00e4\u00e4r\u00e4n reilusti yl\u00f6sp\u00e4in.<\/p>\n\n\n\n<p>Sen lis\u00e4ksi tein erilaisia lihasten aktivointiliikkeit\u00e4 ja soutelin Concept 2:lla.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>H\u00e4rk\u00e4viikon ensimm\u00e4inen p\u00e4iv\u00e4 on takana. Aloitin sen juoksulla. P\u00e4iv\u00e4n kakkostreeni oli lihaskuntoa kehitt\u00e4v\u00e4 harjoitus. Siihen kuului mm. steppilaudalla teht\u00e4v\u00e4 treeni, jolla vahvistetaan mm. pakaraa. Kyseess\u00e4 on yhden jalan varassa tapahtuva laskeutuminen. Kummassakin k\u00e4dess\u00e4 on 10 kilon lis\u00e4painot. Aluksi tein liikkeen 10 krt, sitten 12, 15, 12 ja lopuksi 10 &#8220;jalkapunnerrusta&#8221;. Selk\u00e4penkki (Roman chair) on er\u00e4s [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-15935","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"_links":{"self":[{"href":"https:\/\/sportman.fi\/index.php\/wp-json\/wp\/v2\/posts\/15935","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/sportman.fi\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/sportman.fi\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/sportman.fi\/index.php\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/sportman.fi\/index.php\/wp-json\/wp\/v2\/comments?post=15935"}],"version-history":[{"count":4,"href":"https:\/\/sportman.fi\/index.php\/wp-json\/wp\/v2\/posts\/15935\/revisions"}],"predecessor-version":[{"id":15939,"href":"https:\/\/sportman.fi\/index.php\/wp-json\/wp\/v2\/posts\/15935\/revisions\/15939"}],"wp:attachment":[{"href":"https:\/\/sportman.fi\/index.php\/wp-json\/wp\/v2\/media?parent=15935"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/sportman.fi\/index.php\/wp-json\/wp\/v2\/categories?post=15935"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/sportman.fi\/index.php\/wp-json\/wp\/v2\/tags?post=15935"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}