{"id":332,"date":"2015-03-01T17:37:49","date_gmt":"2015-03-01T17:37:49","guid":{"rendered":"http:\/\/minttuvirtanen.com\/?p=332"},"modified":"2015-03-01T17:37:49","modified_gmt":"2015-03-01T17:37:49","slug":"no-pain-no-gain","status":"publish","type":"post","link":"https:\/\/blogit.terve.fi\/minttuvirtanen\/no-pain-no-gain\/","title":{"rendered":"No pain, no gain"},"content":{"rendered":"<p>Menin ensimm\u00e4ist\u00e4 kertaa synnytyksen j\u00e4lkeen kuntosalille ja aloittaminen tuntui hankalalta. Ajatuksissa oli varmaankin vain vauvajuttuja, eik\u00e4 niit\u00e4 liikkeit\u00e4 mit\u00e4 olisi pit\u00e4nyt tehd\u00e4. K\u00e4vin omia ohjelmiani l\u00e4pi, mutta ne ei innostanut. V\u00e4lill\u00e4 on kiva tehd\u00e4 niin kuin joku muu sanoo. Hyv\u00e4ll\u00e4 yst\u00e4v\u00e4ll\u00e4ni Nannalla on pitk\u00e4 kokemus salihommista ja h\u00e4n tiet\u00e4\u00e4 mik\u00e4 toimii. Pyysin Nannaa tekem\u00e4\u00e4n minulle kuntosaliohjelman ja treeni todella meni perille. Kun synnytyksest\u00e4 on kulunut hieman kauemmin aikaa, ohjelmaan lis\u00e4t\u00e4\u00e4n hyppyj\u00e4 sek\u00e4 kyykkyj\u00e4 isommilla painoilla.<\/p>\n<p>Pitk\u00e4n tauon j\u00e4lkeen rauhallisesti aloittaminen olisi ihan hyv\u00e4 taito osata, mutta jotenkin sit\u00e4 p\u00e4\u00e4tyy tekem\u00e4\u00e4n vanhojen tapojen mukaan. Tuntemukset kropassa seuraavana p\u00e4iv\u00e4n\u00e4 oli sen mukaiset ja lihakset ihanan kipe\u00e4t. Tiesi tehneens\u00e4.<\/p>\n<p>Ohjelmassani on kaksi treeni\u00e4 sek\u00e4 yl\u00e4- ett\u00e4 alavartalolle. Alla yhden p\u00e4iv\u00e4n treeni Nannan tekem\u00e4st\u00e4 ohjelmasta. Jos p\u00e4\u00e4dytte salille kokeilemaan ohjelmaa niin toivotan oikein hyvi\u00e4 treenej\u00e4. Saat parhaan mahdollisen alun alkavalle viikolle ja todella kipe\u00e4t pakarat \ud83d\ude42<\/p>\n<p>&nbsp;<\/p>\n<p>Bulgarialainen kyykky 3&#215;10 per jalka k\u00e4sipaino toisessa k\u00e4dess\u00e4 (pudota joka 10 j\u00e4lkeen painoja ja tee jokaisen 30 j\u00e4lkeen 15 sekunnin pito puolessa v\u00e4liss\u00e4)<\/p>\n<p><strong>\u00a0Supersetti:<\/strong><\/p>\n<p>3 x MAX Roikkuen tangossa paino jalkojen v\u00e4liss\u00e4 ja painon nosto pakaroihin niin monta kertaa kun menee<\/p>\n<p>3 x 15 lantionnosto levypaino lantion p\u00e4\u00e4ll\u00e4 (pid\u00e4 ylh\u00e4\u00e4ll\u00e4 2 sekuntia)<\/p>\n<p>3 x 12-15 pakarapotku taljassa (konttausasennossa penkin p\u00e4\u00e4ll\u00e4 ja jalka suoraksi taakse)<\/p>\n<p>&nbsp;<\/p>\n<p><strong>Supersetti:<\/strong><\/p>\n<p>4 x 15 sel\u00e4nojennus pakarapuristuksella<\/p>\n<p>4 x 15 per jalka sumojalannostot (seisot jalat hieman koukussa ja leve\u00e4ss\u00e4 asennossa ja siit\u00e4 nostat vuorotellen jalkaa sivulle auki)<\/p>\n<p>&nbsp;<\/p>\n<p>T\u00e4m\u00e4 setti 2 kertaa molemmat jalat, tee ensin toisella jalalla kaikki ja sitten vasta toisella jalalla, k\u00e4yt\u00e4 halutettassi nilkkapainoja :<\/p>\n<p>20x pakarapotku jalka koukussa konttausasento<\/p>\n<p>20x pakarapotku jalka suorana<\/p>\n<p>20x 90 asteen kulmassa jalka sivulle<\/p>\n<p>20x py\u00f6ritys 90 asteen kulmassa vaakatasossa<\/p>\n<p><a rel=\"nofollow\" href=\"https:\/\/blogit-cdn.a-lehdet.fi\/uploads\/sites\/82\/2015\/03\/Minttu-salilla-2.jpg\"><img decoding=\"async\" loading=\"lazy\" class=\" size-large wp-image-330 aligncenter\" src=\"https:\/\/blogit-cdn.a-lehdet.fi\/uploads\/sites\/82\/2015\/03\/Minttu-salilla-2-1024x768.jpg\" alt=\"\" width=\"800\" height=\"600\" srcset=\"https:\/\/blogit-cdn.a-lehdet.fi\/uploads\/sites\/82\/2015\/03\/Minttu-salilla-2-1024x768.jpg 1024w, https:\/\/blogit-cdn.a-lehdet.fi\/uploads\/sites\/82\/2015\/03\/Minttu-salilla-2-300x225.jpg 300w, https:\/\/blogit-cdn.a-lehdet.fi\/uploads\/sites\/82\/2015\/03\/Minttu-salilla-2-768x576.jpg 768w, https:\/\/blogit-cdn.a-lehdet.fi\/uploads\/sites\/82\/2015\/03\/Minttu-salilla-2-400x300.jpg 400w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Menin ensimm\u00e4ist\u00e4 kertaa synnytyksen j\u00e4lkeen kuntosalille ja aloittaminen tuntui hankalalta. Ajatuksissa oli&hellip;<\/p>\n","protected":false},"author":101,"featured_media":331,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[36],"tags":[37,54,68,72],"acf":[],"platta":{"numLikes":0,"numComments":1,"category":null,"themes":[],"commercial_partner":null,"thumbnail":"https:\/\/blogit-cdn.a-lehdet.fi\/uploads\/sites\/82\/2015\/03\/Minttu-salilla.jpg","blog_id":82},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v21.2 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Minttu Virtanen | Terve.fi<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"http:\/\/blogit.terve.fi\/minttuvirtanen\/no-pain-no-gain\/\" \/>\n<meta property=\"og:locale\" content=\"fi_FI\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"No pain, no gain - Minttu Virtanen\" \/>\n<meta property=\"og:description\" content=\"Menin ensimm\u00e4ist\u00e4 kertaa synnytyksen j\u00e4lkeen kuntosalille ja aloittaminen tuntui hankalalta. 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