{"id":5432,"date":"2019-12-15T12:48:01","date_gmt":"2019-12-15T10:48:01","guid":{"rendered":"http:\/\/blogit.terve.fi\/kirsinkuntopiiri\/?p=5432"},"modified":"2019-12-15T12:48:01","modified_gmt":"2019-12-15T10:48:01","slug":"joulujumppa-villasukilla","status":"publish","type":"post","link":"https:\/\/blogit.terve.fi\/kirsinkuntopiiri\/joulujumppa-villasukilla\/","title":{"rendered":"Joulujumppa villasukilla"},"content":{"rendered":"<p>Moi!<br \/>\nT\u00e4n\u00e4\u00e4n blogissani on tarjolla joulujumppa, johon tarvitset vain villasukat. Tein my\u00f6s viime vuonna blogiini joulusukkajumpan, ja se l\u00f6ytyy <a href=\"https:\/\/blogit.terve.fi\/kirsinkuntopiiri\/joulusukkajumppa-treenivinkki-kotiin\/\" target=\"_blank\" rel=\"noreferrer noopener\">t\u00e4\u00e4lt\u00e4<\/a>. Olen koostanut viime vuoden joulusukkajumppaan ja t\u00e4m\u00e4n vuoden versioon eri liikkeet, joten jos innostut, niin kokeile tehd\u00e4 vaikka molemmat jumpat. \ud83d\ude0a<\/p>\n<h2><img decoding=\"async\" loading=\"lazy\" class=\"alignnone size-full wp-image-5434\" src=\"https:\/\/blogit-cdn.a-lehdet.fi\/uploads\/sites\/111\/2019\/12\/joulujumppa-2.jpg\" alt=\"\" width=\"605\" height=\"806\" srcset=\"https:\/\/blogit-cdn.a-lehdet.fi\/uploads\/sites\/111\/2019\/12\/joulujumppa-2.jpg 605w, https:\/\/blogit-cdn.a-lehdet.fi\/uploads\/sites\/111\/2019\/12\/joulujumppa-2-225x300.jpg 225w\" sizes=\"(max-width: 605px) 100vw, 605px\" \/><br \/>\nJoulujumppa<\/h2>\n<p>Liikkeet l\u00f6ytyv\u00e4t videoina Instagramistani:<\/p>\n<div class=\"entry-content-asset \">\n<blockquote class=\"instagram-media\" data-instgrm-captioned data-instgrm-permalink=\"https:\/\/www.instagram.com\/p\/B6FxZM-lLlh\/?utm_source=ig_embed&amp;utm_campaign=loading\" data-instgrm-version=\"13\" style=\" background:#FFF; border:0; border-radius:3px; box-shadow:0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width:500px; min-width:326px; padding:0; width:99.375%; width:-webkit-calc(100% - 2px); width:calc(100% - 2px);\">\n<div style=\"padding:16px;\"> <a rel=\"nofollow\" href=\"https:\/\/www.instagram.com\/p\/B6FxZM-lLlh\/?utm_source=ig_embed&amp;utm_campaign=loading\" style=\" background:#FFFFFF; line-height:0; padding:0 0; text-align:center; text-decoration:none; width:100%;\" target=\"_blank\"> <\/p>\n<div style=\" display: flex; flex-direction: row; align-items: center;\">\n<div style=\"background-color: #F4F4F4; border-radius: 50%; flex-grow: 0; height: 40px; margin-right: 14px; width: 40px;\"><\/div>\n<div style=\"display: flex; flex-direction: column; flex-grow: 1; justify-content: center;\">\n<div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 100px;\"><\/div>\n<div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; width: 60px;\"><\/div>\n<\/div>\n<\/div>\n<div style=\"padding: 19% 0;\"><\/div>\n<div style=\"display:block; height:50px; margin:0 auto 12px; width:50px;\"><svg width=\"50px\" height=\"50px\" viewBox=\"0 0 60 60\" version=\"1.1\" xmlns=\"https:\/\/www.w3.org\/2000\/svg\" xmlns:xlink=\"https:\/\/www.w3.org\/1999\/xlink\"><g stroke=\"none\" stroke-width=\"1\" fill=\"none\" fill-rule=\"evenodd\"><g transform=\"translate(-511.000000, -20.000000)\" fill=\"#000000\"><g><path d=\"M556.869,30.41 C554.814,30.41 553.148,32.076 553.148,34.131 C553.148,36.186 554.814,37.852 556.869,37.852 C558.924,37.852 560.59,36.186 560.59,34.131 C560.59,32.076 558.924,30.41 556.869,30.41 M541,60.657 C535.114,60.657 530.342,55.887 530.342,50 C530.342,44.114 535.114,39.342 541,39.342 C546.887,39.342 551.658,44.114 551.658,50 C551.658,55.887 546.887,60.657 541,60.657 M541,33.886 C532.1,33.886 524.886,41.1 524.886,50 C524.886,58.899 532.1,66.113 541,66.113 C549.9,66.113 557.115,58.899 557.115,50 C557.115,41.1 549.9,33.886 541,33.886 M565.378,62.101 C565.244,65.022 564.756,66.606 564.346,67.663 C563.803,69.06 563.154,70.057 562.106,71.106 C561.058,72.155 560.06,72.803 558.662,73.347 C557.607,73.757 556.021,74.244 553.102,74.378 C549.944,74.521 548.997,74.552 541,74.552 C533.003,74.552 532.056,74.521 528.898,74.378 C525.979,74.244 524.393,73.757 523.338,73.347 C521.94,72.803 520.942,72.155 519.894,71.106 C518.846,70.057 518.197,69.06 517.654,67.663 C517.244,66.606 516.755,65.022 516.623,62.101 C516.479,58.943 516.448,57.996 516.448,50 C516.448,42.003 516.479,41.056 516.623,37.899 C516.755,34.978 517.244,33.391 517.654,32.338 C518.197,30.938 518.846,29.942 519.894,28.894 C520.942,27.846 521.94,27.196 523.338,26.654 C524.393,26.244 525.979,25.756 528.898,25.623 C532.057,25.479 533.004,25.448 541,25.448 C548.997,25.448 549.943,25.479 553.102,25.623 C556.021,25.756 557.607,26.244 558.662,26.654 C560.06,27.196 561.058,27.846 562.106,28.894 C563.154,29.942 563.803,30.938 564.346,32.338 C564.756,33.391 565.244,34.978 565.378,37.899 C565.522,41.056 565.552,42.003 565.552,50 C565.552,57.996 565.522,58.943 565.378,62.101 M570.82,37.631 C570.674,34.438 570.167,32.258 569.425,30.349 C568.659,28.377 567.633,26.702 565.965,25.035 C564.297,23.368 562.623,22.342 560.652,21.575 C558.743,20.834 556.562,20.326 553.369,20.18 C550.169,20.033 549.148,20 541,20 C532.853,20 531.831,20.033 528.631,20.18 C525.438,20.326 523.257,20.834 521.349,21.575 C519.376,22.342 517.703,23.368 516.035,25.035 C514.368,26.702 513.342,28.377 512.574,30.349 C511.834,32.258 511.326,34.438 511.181,37.631 C511.035,40.831 511,41.851 511,50 C511,58.147 511.035,59.17 511.181,62.369 C511.326,65.562 511.834,67.743 512.574,69.651 C513.342,71.625 514.368,73.296 516.035,74.965 C517.703,76.634 519.376,77.658 521.349,78.425 C523.257,79.167 525.438,79.673 528.631,79.82 C531.831,79.965 532.853,80.001 541,80.001 C549.148,80.001 550.169,79.965 553.369,79.82 C556.562,79.673 558.743,79.167 560.652,78.425 C562.623,77.658 564.297,76.634 565.965,74.965 C567.633,73.296 568.659,71.625 569.425,69.651 C570.167,67.743 570.674,65.562 570.82,62.369 C570.966,59.17 571,58.147 571,50 C571,41.851 570.966,40.831 570.82,37.631\"><\/path><\/g><\/g><\/g><\/svg><\/div>\n<div style=\"padding-top: 8px;\">\n<div style=\" color:#3897f0; font-family:Arial,sans-serif; font-size:14px; font-style:normal; font-weight:550; line-height:18px;\"> View this post on Instagram<\/div>\n<\/div>\n<div style=\"padding: 12.5% 0;\"><\/div>\n<div style=\"display: flex; flex-direction: row; margin-bottom: 14px; align-items: center;\">\n<div>\n<div style=\"background-color: #F4F4F4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(0px) translateY(7px);\"><\/div>\n<div style=\"background-color: #F4F4F4; height: 12.5px; transform: rotate(-45deg) translateX(3px) translateY(1px); width: 12.5px; flex-grow: 0; margin-right: 14px; margin-left: 2px;\"><\/div>\n<div style=\"background-color: #F4F4F4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(9px) translateY(-18px);\"><\/div>\n<\/div>\n<div style=\"margin-left: 8px;\">\n<div style=\" background-color: #F4F4F4; border-radius: 50%; flex-grow: 0; height: 20px; width: 20px;\"><\/div>\n<div style=\" width: 0; height: 0; border-top: 2px solid transparent; border-left: 6px solid #f4f4f4; border-bottom: 2px solid transparent; transform: translateX(16px) translateY(-4px) rotate(30deg)\"><\/div>\n<\/div>\n<div style=\"margin-left: auto;\">\n<div style=\" width: 0px; border-top: 8px solid #F4F4F4; border-right: 8px solid transparent; transform: translateY(16px);\"><\/div>\n<div style=\" background-color: #F4F4F4; flex-grow: 0; height: 12px; width: 16px; transform: translateY(-4px);\"><\/div>\n<div style=\" width: 0; height: 0; border-top: 8px solid #F4F4F4; border-left: 8px solid transparent; transform: translateY(-4px) translateX(8px);\"><\/div>\n<\/div>\n<\/div>\n<div style=\"display: flex; flex-direction: column; flex-grow: 1; justify-content: center; margin-bottom: 24px;\">\n<div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 224px;\"><\/div>\n<div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; width: 144px;\"><\/div>\n<\/div>\n<p><\/a><\/p>\n<p style=\" color:#c9c8cd; font-family:Arial,sans-serif; font-size:14px; line-height:17px; margin-bottom:0; margin-top:8px; overflow:hidden; padding:8px 0 7px; text-align:center; text-overflow:ellipsis; white-space:nowrap;\"><a rel=\"nofollow\" href=\"https:\/\/www.instagram.com\/p\/B6FxZM-lLlh\/?utm_source=ig_embed&amp;utm_campaign=loading\" style=\" color:#c9c8cd; font-family:Arial,sans-serif; font-size:14px; font-style:normal; font-weight:normal; line-height:17px; text-decoration:none;\" target=\"_blank\">A post shared by Kirsi-Marja Hartikainen (@kirsi_marja_hartikainen)<\/a><\/p>\n<\/div>\n<\/blockquote>\n<p><script async src=\"\/\/platform.instagram.com\/en_US\/embeds.js\"><\/script><\/div>\n<p>1) <strong>Puoliympyr\u00e4n piirto jalalla<\/strong><br \/>\nSeiso lantion levyisess\u00e4 haarassa ja koukista polvet vieden peppua taakse. Tarkista, ett\u00e4 polvet ja varpaat osoittavat samaan suuntaan ja pid\u00e4 keskivartalo tiukkana ja yl\u00e4vartalo ryhdikk\u00e4\u00e4n\u00e4. Irrota toinen jalka alustalta ja liu\u2019uta se vartalon eteen. Piirr\u00e4 jalalla puoliympyr\u00e4\u00e4 liu\u2019uttaen sit\u00e4 pitkin lattiaa.<\/p>\n<figure id=\"attachment_5435\" aria-describedby=\"caption-attachment-5435\" style=\"width: 605px\" class=\"wp-caption alignnone\"><img decoding=\"async\" loading=\"lazy\" class=\"wp-image-5435 size-full\" src=\"https:\/\/blogit-cdn.a-lehdet.fi\/uploads\/sites\/111\/2019\/12\/joulujumppa-3.jpg\" alt=\"\" width=\"605\" height=\"806\" srcset=\"https:\/\/blogit-cdn.a-lehdet.fi\/uploads\/sites\/111\/2019\/12\/joulujumppa-3.jpg 605w, https:\/\/blogit-cdn.a-lehdet.fi\/uploads\/sites\/111\/2019\/12\/joulujumppa-3-225x300.jpg 225w\" sizes=\"(max-width: 605px) 100vw, 605px\" \/><figcaption id=\"caption-attachment-5435\" class=\"wp-caption-text\">V\u00e4h\u00e4n on kalpea ja v\u00e4synyt naama. Pit\u00e4is p\u00e4\u00e4st\u00e4 aurinkoon! \ud83d\ude42<\/figcaption><\/figure>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"alignnone size-full wp-image-5436\" src=\"https:\/\/blogit-cdn.a-lehdet.fi\/uploads\/sites\/111\/2019\/12\/joulujumppa-4.jpg\" alt=\"\" width=\"605\" height=\"806\" srcset=\"https:\/\/blogit-cdn.a-lehdet.fi\/uploads\/sites\/111\/2019\/12\/joulujumppa-4.jpg 605w, https:\/\/blogit-cdn.a-lehdet.fi\/uploads\/sites\/111\/2019\/12\/joulujumppa-4-225x300.jpg 225w\" sizes=\"(max-width: 605px) 100vw, 605px\" \/><br \/>\nLiike tuntuu reisiss\u00e4 ja pakaroissa.<br \/>\nTee esimerkiksi 10 puoliympyr\u00e4\u00e4 \/ puoli.<\/p>\n<p>2) <strong>Veto &#8220;linkkuveitseen&#8221; lankusta<\/strong><br \/>\nAsetu lattialle lankkuasentoon k\u00e4mmenten ja p\u00e4ki\u00f6iden varaan. J\u00e4nnit\u00e4 keskivartalon lihakset ja ved\u00e4 jalat suorina vatsan alle. Liu\u2019uta jalat takaisin lankkuasentoon.<\/p>\n<figure id=\"attachment_5443\" aria-describedby=\"caption-attachment-5443\" style=\"width: 605px\" class=\"wp-caption alignnone\"><img decoding=\"async\" loading=\"lazy\" class=\"wp-image-5443 size-full\" src=\"https:\/\/blogit-cdn.a-lehdet.fi\/uploads\/sites\/111\/2019\/12\/joulujumppa-11.jpg\" alt=\"\" width=\"605\" height=\"806\" srcset=\"https:\/\/blogit-cdn.a-lehdet.fi\/uploads\/sites\/111\/2019\/12\/joulujumppa-11.jpg 605w, https:\/\/blogit-cdn.a-lehdet.fi\/uploads\/sites\/111\/2019\/12\/joulujumppa-11-225x300.jpg 225w\" sizes=\"(max-width: 605px) 100vw, 605px\" \/><figcaption id=\"caption-attachment-5443\" class=\"wp-caption-text\">Mun takareidet on joskus rev\u00e4ht\u00e4neet ja j\u00e4\u00e4neet tosi kireiksi. T\u00e4m\u00e4n pidemm\u00e4lle en sen takia p\u00e4\u00e4se! \ud83d\ude00<\/figcaption><\/figure>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"alignnone size-full wp-image-5442\" src=\"https:\/\/blogit-cdn.a-lehdet.fi\/uploads\/sites\/111\/2019\/12\/joulujumppa-10.jpg\" alt=\"\" width=\"605\" height=\"806\" srcset=\"https:\/\/blogit-cdn.a-lehdet.fi\/uploads\/sites\/111\/2019\/12\/joulujumppa-10.jpg 605w, https:\/\/blogit-cdn.a-lehdet.fi\/uploads\/sites\/111\/2019\/12\/joulujumppa-10-225x300.jpg 225w\" sizes=\"(max-width: 605px) 100vw, 605px\" \/><\/p>\n<p>Liike tuntuu erityisesti keskivartalon lihaksissa.<br \/>\nTee esimerkiksi 10 vetoa.<\/p>\n<p>3) L<strong>antion nosto ja jalkojen ojennus<\/strong><br \/>\nAsetu selinmakuulle ja koukista jalat pit\u00e4en jalkapohjat lattialla noin lantion leveydell\u00e4. Nosta lantio yl\u00f6s. Liu\u2019uta sitten jalkoja pitkin lattiaa, kunnes jalat ovat suorat. Laske peppu ja jalat lattialle ja liu\u2019uta jalat takaisin koukkuun. Nosta taas lantio yl\u00f6s ja jatka liikett\u00e4.<\/p>\n<figure id=\"attachment_5447\" aria-describedby=\"caption-attachment-5447\" style=\"width: 1200px\" class=\"wp-caption alignnone\"><img decoding=\"async\" loading=\"lazy\" class=\"wp-image-5447 size-full\" src=\"https:\/\/blogit-cdn.a-lehdet.fi\/uploads\/sites\/111\/2019\/12\/joulujumppa-15.jpg\" alt=\"\" width=\"1200\" height=\"1200\"><figcaption id=\"caption-attachment-5447\" class=\"wp-caption-text\">Jos haluat rankemman version, pid\u00e4 reidet koko ajan irti lattiasta, \u00e4l\u00e4k\u00e4 laske niit\u00e4 lattiaan!<\/figcaption><\/figure>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"alignnone size-full wp-image-5446\" src=\"https:\/\/blogit-cdn.a-lehdet.fi\/uploads\/sites\/111\/2019\/12\/joulujumppa-14.jpg\" alt=\"\" width=\"605\" height=\"806\" srcset=\"https:\/\/blogit-cdn.a-lehdet.fi\/uploads\/sites\/111\/2019\/12\/joulujumppa-14.jpg 605w, https:\/\/blogit-cdn.a-lehdet.fi\/uploads\/sites\/111\/2019\/12\/joulujumppa-14-225x300.jpg 225w\" sizes=\"(max-width: 605px) 100vw, 605px\" \/><br \/>\nLiike tuntuu erityisesti takareisiss\u00e4 ja pakaroissa.<br \/>\nTee esimerkiksi 10 toistoa.<\/p>\n<p>4) <strong>Karhuk\u00e4velyasennosta jalkojen ojennukset vuorotellen takaviistoon<\/strong><br \/>\nAsetu konttausasentoon ja nosta molemmat polvet lattiasta irti. J\u00e4nnit\u00e4 keskivartalon lihakset ja pid\u00e4 yl\u00e4vartalo vahvana. Liu\u2019uta jalkoja vuorotellen pitkin lattiaa suoraksi takaviistoon.<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"alignnone size-full wp-image-5441\" src=\"https:\/\/blogit-cdn.a-lehdet.fi\/uploads\/sites\/111\/2019\/12\/joulujumppa-9.jpg\" alt=\"\" width=\"605\" height=\"806\" srcset=\"https:\/\/blogit-cdn.a-lehdet.fi\/uploads\/sites\/111\/2019\/12\/joulujumppa-9.jpg 605w, https:\/\/blogit-cdn.a-lehdet.fi\/uploads\/sites\/111\/2019\/12\/joulujumppa-9-225x300.jpg 225w\" sizes=\"(max-width: 605px) 100vw, 605px\" \/><img decoding=\"async\" loading=\"lazy\" class=\"alignnone size-full wp-image-5440\" src=\"https:\/\/blogit-cdn.a-lehdet.fi\/uploads\/sites\/111\/2019\/12\/joulujumppa-8.jpg\" alt=\"\" width=\"605\" height=\"806\" srcset=\"https:\/\/blogit-cdn.a-lehdet.fi\/uploads\/sites\/111\/2019\/12\/joulujumppa-8.jpg 605w, https:\/\/blogit-cdn.a-lehdet.fi\/uploads\/sites\/111\/2019\/12\/joulujumppa-8-225x300.jpg 225w\" sizes=\"(max-width: 605px) 100vw, 605px\" \/><img decoding=\"async\" loading=\"lazy\" class=\"alignnone size-full wp-image-5439\" src=\"https:\/\/blogit-cdn.a-lehdet.fi\/uploads\/sites\/111\/2019\/12\/joulujumppa-7.jpg\" alt=\"\" width=\"605\" height=\"806\" srcset=\"https:\/\/blogit-cdn.a-lehdet.fi\/uploads\/sites\/111\/2019\/12\/joulujumppa-7.jpg 605w, https:\/\/blogit-cdn.a-lehdet.fi\/uploads\/sites\/111\/2019\/12\/joulujumppa-7-225x300.jpg 225w\" sizes=\"(max-width: 605px) 100vw, 605px\" \/><br \/>\nLiike tuntuu erityisesti keskivartalossa ja pakaroissa.<br \/>\nTee esimerkiksi 10 ojennusta \/ puoli.<\/p>\n<p>5) <strong>Jalkojen ojennukset istuen<\/strong><br \/>\nIstu lattialle ja nojaa sel\u00e4ll\u00e4 taaksep\u00e4in, kunnes tunnet, ett\u00e4 vatsalihakset j\u00e4nnittyv\u00e4t. Liu\u2019uta jalkoja vuorotellen pitkin lattiaa suoraksi.<\/p>\n<figure id=\"attachment_5438\" aria-describedby=\"caption-attachment-5438\" style=\"width: 605px\" class=\"wp-caption alignnone\"><img decoding=\"async\" loading=\"lazy\" class=\"wp-image-5438 size-full\" src=\"https:\/\/blogit-cdn.a-lehdet.fi\/uploads\/sites\/111\/2019\/12\/joulujumppa-6.jpg\" alt=\"\" width=\"605\" height=\"806\" srcset=\"https:\/\/blogit-cdn.a-lehdet.fi\/uploads\/sites\/111\/2019\/12\/joulujumppa-6.jpg 605w, https:\/\/blogit-cdn.a-lehdet.fi\/uploads\/sites\/111\/2019\/12\/joulujumppa-6-225x300.jpg 225w\" sizes=\"(max-width: 605px) 100vw, 605px\" \/><figcaption id=\"caption-attachment-5438\" class=\"wp-caption-text\">Jos haluat raskaamman version, liu\u2019uta molemmat jalat yht\u00e4aikaisesti suoraksi.<\/figcaption><\/figure>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"alignnone size-full wp-image-5437\" src=\"https:\/\/blogit-cdn.a-lehdet.fi\/uploads\/sites\/111\/2019\/12\/joulujumppa-5.jpg\" alt=\"\" width=\"605\" height=\"806\" srcset=\"https:\/\/blogit-cdn.a-lehdet.fi\/uploads\/sites\/111\/2019\/12\/joulujumppa-5.jpg 605w, https:\/\/blogit-cdn.a-lehdet.fi\/uploads\/sites\/111\/2019\/12\/joulujumppa-5-225x300.jpg 225w\" sizes=\"(max-width: 605px) 100vw, 605px\" \/><br \/>\nLiike tuntuu erityisesti vatsalihaksissa, mutta my\u00f6s lonkankoukistajissa ja etureisiss\u00e4.<br \/>\nTee esimerkiksi 10 toistoa \/ puoli.<\/p>\n<p>6<strong>) K\u00e4velyt sivuttain jalkoja &#8220;polkien&#8221;<\/strong><br \/>\nAsetu konttausasentoon ja irrota polvet alustalta. J\u00e4nnit\u00e4 keskivartalon lihakset ja pid\u00e4 yl\u00e4vartalo vahvana. Liiku lattiaa pitkin sivulle k\u00e4velytt\u00e4en k\u00e4si\u00e4 ja polje samalla jaloilla.<\/p>\n<figure id=\"attachment_5444\" aria-describedby=\"caption-attachment-5444\" style=\"width: 605px\" class=\"wp-caption alignnone\"><img decoding=\"async\" loading=\"lazy\" class=\"wp-image-5444 size-full\" src=\"https:\/\/blogit-cdn.a-lehdet.fi\/uploads\/sites\/111\/2019\/12\/joulujumppa-12.jpg\" alt=\"\" width=\"605\" height=\"806\" srcset=\"https:\/\/blogit-cdn.a-lehdet.fi\/uploads\/sites\/111\/2019\/12\/joulujumppa-12.jpg 605w, https:\/\/blogit-cdn.a-lehdet.fi\/uploads\/sites\/111\/2019\/12\/joulujumppa-12-225x300.jpg 225w\" sizes=\"(max-width: 605px) 100vw, 605px\" \/><figcaption id=\"caption-attachment-5444\" class=\"wp-caption-text\">T\u00e4m\u00e4 hassu liike oli ehk\u00e4 mun lemppari!! \ud83d\ude00<\/figcaption><\/figure>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"alignnone size-full wp-image-5445\" src=\"https:\/\/blogit-cdn.a-lehdet.fi\/uploads\/sites\/111\/2019\/12\/joulujumppa-13.jpg\" alt=\"\" width=\"605\" height=\"806\" srcset=\"https:\/\/blogit-cdn.a-lehdet.fi\/uploads\/sites\/111\/2019\/12\/joulujumppa-13.jpg 605w, https:\/\/blogit-cdn.a-lehdet.fi\/uploads\/sites\/111\/2019\/12\/joulujumppa-13-225x300.jpg 225w\" sizes=\"(max-width: 605px) 100vw, 605px\" \/><br \/>\nLiike vahvistaa koko vartaloa.<br \/>\nTee esimerkiksi 10 \u201dk\u00e4vely\u00e4\u201d.<\/p>\n<p>7) <strong>Superman liu&#8217;uttaen k\u00e4si\u00e4 pitkin lattiaa<\/strong><br \/>\nLaita sukat k\u00e4siin. Asetu vatsamakuulle ja ojenna k\u00e4det p\u00e4\u00e4n yli vartalon jatkoksi. Liu\u2019uta k\u00e4si\u00e4 pitkin lattiaa kohti vartaloa koukistaen samalla kyyn\u00e4rp\u00e4\u00e4t. Nosta jalat samanaikaisesti ilmaan ja avaa haaraan. Palaa alkuasentoon.<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"alignnone size-full wp-image-5448\" src=\"https:\/\/blogit-cdn.a-lehdet.fi\/uploads\/sites\/111\/2019\/12\/joulujumppa-16.jpg\" alt=\"\" width=\"605\" height=\"806\" srcset=\"https:\/\/blogit-cdn.a-lehdet.fi\/uploads\/sites\/111\/2019\/12\/joulujumppa-16.jpg 605w, https:\/\/blogit-cdn.a-lehdet.fi\/uploads\/sites\/111\/2019\/12\/joulujumppa-16-225x300.jpg 225w\" sizes=\"(max-width: 605px) 100vw, 605px\" \/><img decoding=\"async\" loading=\"lazy\" class=\"alignnone size-full wp-image-5449\" src=\"https:\/\/blogit-cdn.a-lehdet.fi\/uploads\/sites\/111\/2019\/12\/joulujumppa-17.jpg\" alt=\"\" width=\"605\" height=\"806\" srcset=\"https:\/\/blogit-cdn.a-lehdet.fi\/uploads\/sites\/111\/2019\/12\/joulujumppa-17.jpg 605w, https:\/\/blogit-cdn.a-lehdet.fi\/uploads\/sites\/111\/2019\/12\/joulujumppa-17-225x300.jpg 225w\" sizes=\"(max-width: 605px) 100vw, 605px\" \/><br \/>\nLiike tuntuu erityisesti alasel\u00e4ss\u00e4 ja pakaroissa, mutta my\u00f6s yl\u00e4sel\u00e4ss\u00e4.<br \/>\nTee esimerkiksi 10 toistoa.<\/p>\n<p>Voit tehd\u00e4 liikkeit\u00e4 fiiliksen mukaan esimerkiksi 1-4 kierrosta.<\/p>\n<p><em><strong>Kerro, jos kokeilit!<\/strong><\/em><\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"alignnone size-full wp-image-5433\" src=\"https:\/\/blogit-cdn.a-lehdet.fi\/uploads\/sites\/111\/2019\/12\/joulujumppa-1.jpg\" alt=\"\" width=\"494\" height=\"659\" srcset=\"https:\/\/blogit-cdn.a-lehdet.fi\/uploads\/sites\/111\/2019\/12\/joulujumppa-1.jpg 494w, https:\/\/blogit-cdn.a-lehdet.fi\/uploads\/sites\/111\/2019\/12\/joulujumppa-1-225x300.jpg 225w\" sizes=\"(max-width: 494px) 100vw, 494px\" \/><br \/>\nIhanaa joulua!<br \/>\nTerkuin, Kirsi<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Moi! T\u00e4n\u00e4\u00e4n blogissani on tarjolla joulujumppa, johon tarvitset vain villasukat. Tein my\u00f6s&hellip;<\/p>\n","protected":false},"author":145,"featured_media":5439,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[1721,1556,1534,955,1398,1557],"acf":[],"platta":{"numLikes":6,"numComments":1,"category":"treeni-ja-ravinto","themes":["pakaratreeni","vatsalihastreeni","treeniohjelmat"],"commercial_partner":null,"thumbnail":"https:\/\/blogit-cdn.a-lehdet.fi\/uploads\/sites\/111\/2019\/12\/joulujumppa-7.jpg","blog_id":111},"jetpack_featured_media_url":"https:\/\/blogit-cdn.a-lehdet.fi\/uploads\/sites\/111\/2019\/12\/joulujumppa-7.jpg","_links":{"self":[{"href":"https:\/\/blogit.terve.fi\/kirsinkuntopiiri\/api\/wp\/v2\/posts\/5432"}],"collection":[{"href":"https:\/\/blogit.terve.fi\/kirsinkuntopiiri\/api\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blogit.terve.fi\/kirsinkuntopiiri\/api\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blogit.terve.fi\/kirsinkuntopiiri\/api\/wp\/v2\/users\/145"}],"replies":[{"embeddable":true,"href":"https:\/\/blogit.terve.fi\/kirsinkuntopiiri\/api\/wp\/v2\/comments?post=5432"}],"version-history":[{"count":4,"href":"https:\/\/blogit.terve.fi\/kirsinkuntopiiri\/api\/wp\/v2\/posts\/5432\/revisions"}],"predecessor-version":[{"id":5453,"href":"https:\/\/blogit.terve.fi\/kirsinkuntopiiri\/api\/wp\/v2\/posts\/5432\/revisions\/5453"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blogit.terve.fi\/kirsinkuntopiiri\/api\/wp\/v2\/media\/5439"}],"wp:attachment":[{"href":"https:\/\/blogit.terve.fi\/kirsinkuntopiiri\/api\/wp\/v2\/media?parent=5432"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blogit.terve.fi\/kirsinkuntopiiri\/api\/wp\/v2\/categories?post=5432"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blogit.terve.fi\/kirsinkuntopiiri\/api\/wp\/v2\/tags?post=5432"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}