{"id":1058,"date":"2016-02-25T08:00:36","date_gmt":"2016-02-25T06:00:36","guid":{"rendered":"http:\/\/blogit.terve.fi\/nannakaralahti\/?p=1058"},"modified":"2016-02-24T23:33:01","modified_gmt":"2016-02-24T21:33:01","slug":"kuntopiiri-ilman-valineita","status":"publish","type":"post","link":"https:\/\/blogit.terve.fi\/nannakaralahti\/kuntopiiri-ilman-valineita\/","title":{"rendered":"Kuntopiiri ilman v\u00e4lineit\u00e4"},"content":{"rendered":"<p>T\u00e4m\u00e4 kuntopiiri jumppa sopii kaikille, niin vasta-aloittelijoille, raskaana oleville, synnytt\u00e4neille kuin kovemmillekkin treenaajille. Voit tehd\u00e4 treenin miss\u00e4 vain. Tee kaikki liikkeet putkeen.<strong> Toistot 10-15 (askelkyykyiss\u00e4 20-30). Tee kierroksia 2-5.<\/strong> Voit tehd\u00e4 treenin esimerkiksi aamutreenin\u00e4 heti her\u00e4tty\u00e4si 2-3 aamuna viikossa.<\/p>\n<p style=\"text-align: center\"><strong><a rel=\"nofollow\" href=\"http:\/\/d3vsgec5pd3juy.cloudfront.net\/wp-content-new\/uploads\/sites\/8\/2016\/02\/img_2960.png\"><img decoding=\"async\" loading=\"lazy\" class=\"alignnone size-full wp-image-1060\" src=\"http:\/\/d3vsgec5pd3juy.cloudfront.net\/wp-content-new\/uploads\/sites\/8\/2016\/02\/img_2960.png\" alt=\"IMG_2960\" width=\"640\" height=\"360\" srcset=\"https:\/\/blogit-cdn.a-lehdet.fi\/uploads\/sites\/81\/2016\/02\/img_2960.png 640w, https:\/\/blogit-cdn.a-lehdet.fi\/uploads\/sites\/81\/2016\/02\/img_2960-300x169.png 300w, https:\/\/blogit-cdn.a-lehdet.fi\/uploads\/sites\/81\/2016\/02\/img_2960-400x225.png 400w\" sizes=\"(max-width: 640px) 100vw, 640px\" \/><\/a><\/strong><\/p>\n<p style=\"text-align: center\"><strong>Liike 1. Polvennosto korokkeelle.<\/strong> Tukijalka pysyy korokkeella paikallaan. Keskivartalossa hyv\u00e4 tuki koko liikkeen ajan.<\/p>\n<p style=\"text-align: center\"><strong><a rel=\"nofollow\" href=\"http:\/\/d3vsgec5pd3juy.cloudfront.net\/wp-content-new\/uploads\/sites\/8\/2016\/02\/img_29631.png\"><img decoding=\"async\" loading=\"lazy\" class=\"alignnone size-full wp-image-1062\" src=\"http:\/\/d3vsgec5pd3juy.cloudfront.net\/wp-content-new\/uploads\/sites\/8\/2016\/02\/img_29631.png\" alt=\"IMG_2963\" width=\"640\" height=\"360\" srcset=\"https:\/\/blogit-cdn.a-lehdet.fi\/uploads\/sites\/81\/2016\/02\/img_29631.png 640w, https:\/\/blogit-cdn.a-lehdet.fi\/uploads\/sites\/81\/2016\/02\/img_29631-300x169.png 300w, https:\/\/blogit-cdn.a-lehdet.fi\/uploads\/sites\/81\/2016\/02\/img_29631-400x225.png 400w\" sizes=\"(max-width: 640px) 100vw, 640px\" \/><\/a><\/strong><\/p>\n<p style=\"text-align: center\"><strong>Liike 2. Peruskyykky.<\/strong> Katso, ett\u00e4 polvet ja varpaat ovat samalla linjalla. Keskivartalo tiukkana. Selk\u00e4 suorana.<\/p>\n<p style=\"text-align: center\"><strong><a rel=\"nofollow\" href=\"http:\/\/d3vsgec5pd3juy.cloudfront.net\/wp-content-new\/uploads\/sites\/8\/2016\/02\/img_29641.png\"><img decoding=\"async\" loading=\"lazy\" class=\"alignnone size-full wp-image-1064\" src=\"http:\/\/d3vsgec5pd3juy.cloudfront.net\/wp-content-new\/uploads\/sites\/8\/2016\/02\/img_29641.png\" alt=\"IMG_2964\" width=\"640\" height=\"360\" srcset=\"https:\/\/blogit-cdn.a-lehdet.fi\/uploads\/sites\/81\/2016\/02\/img_29641.png 640w, https:\/\/blogit-cdn.a-lehdet.fi\/uploads\/sites\/81\/2016\/02\/img_29641-300x169.png 300w, https:\/\/blogit-cdn.a-lehdet.fi\/uploads\/sites\/81\/2016\/02\/img_29641-400x225.png 400w\" sizes=\"(max-width: 640px) 100vw, 640px\" \/><\/a><\/strong><\/p>\n<p style=\"text-align: center\"><strong>Liike 3. Etunojapunnerrus.<\/strong> Rinta k\u00e4y l\u00e4hell\u00e4 koroketta. Koko kroppa pysyy hallittuna ja suorassa linjassa.<\/p>\n<p style=\"text-align: center\"><strong><a rel=\"nofollow\" href=\"http:\/\/d3vsgec5pd3juy.cloudfront.net\/wp-content-new\/uploads\/sites\/8\/2016\/02\/img_29651.png\"><img decoding=\"async\" loading=\"lazy\" class=\"alignnone size-full wp-image-1066\" src=\"http:\/\/d3vsgec5pd3juy.cloudfront.net\/wp-content-new\/uploads\/sites\/8\/2016\/02\/img_29651.png\" alt=\"IMG_2965\" width=\"640\" height=\"360\" srcset=\"https:\/\/blogit-cdn.a-lehdet.fi\/uploads\/sites\/81\/2016\/02\/img_29651.png 640w, https:\/\/blogit-cdn.a-lehdet.fi\/uploads\/sites\/81\/2016\/02\/img_29651-300x169.png 300w, https:\/\/blogit-cdn.a-lehdet.fi\/uploads\/sites\/81\/2016\/02\/img_29651-400x225.png 400w\" sizes=\"(max-width: 640px) 100vw, 640px\" \/><\/a><\/strong><\/p>\n<p style=\"text-align: center\"><strong>Liike 4. Ojentajadippi.<\/strong> Kyyn\u00e4rp\u00e4\u00e4t suoraan taakse p\u00e4in. Ranteet, kyyn\u00e4rp\u00e4\u00e4t ja hartiat ovat samassa linjassa. Vartalo kulkee l\u00e4hell\u00e4 koroketta liikett\u00e4 tehdess\u00e4.<\/p>\n<p style=\"text-align: center\"><strong><a rel=\"nofollow\" href=\"http:\/\/d3vsgec5pd3juy.cloudfront.net\/wp-content-new\/uploads\/sites\/8\/2016\/02\/img_2971.png\"><img decoding=\"async\" loading=\"lazy\" class=\"alignnone size-full wp-image-1071\" src=\"http:\/\/d3vsgec5pd3juy.cloudfront.net\/wp-content-new\/uploads\/sites\/8\/2016\/02\/img_2971.png\" alt=\"IMG_2971\" width=\"640\" height=\"360\" srcset=\"https:\/\/blogit-cdn.a-lehdet.fi\/uploads\/sites\/81\/2016\/02\/img_2971.png 640w, https:\/\/blogit-cdn.a-lehdet.fi\/uploads\/sites\/81\/2016\/02\/img_2971-300x169.png 300w, https:\/\/blogit-cdn.a-lehdet.fi\/uploads\/sites\/81\/2016\/02\/img_2971-400x225.png 400w\" sizes=\"(max-width: 640px) 100vw, 640px\" \/><\/a><\/strong><\/p>\n<p style=\"text-align: center\"><strong>Liike 5. Askelkyykkyk\u00e4vely.<\/strong> Ota pitki\u00e4 askelia eteen p\u00e4in. Katso ettei etummaisen jalan polvi ylit\u00e4 varvaslinjaa.<\/p>\n<p style=\"text-align: center\"><strong><a rel=\"nofollow\" href=\"http:\/\/d3vsgec5pd3juy.cloudfront.net\/wp-content-new\/uploads\/sites\/8\/2016\/02\/img_2967.png\"><img decoding=\"async\" loading=\"lazy\" class=\"alignnone size-full wp-image-1067\" src=\"http:\/\/d3vsgec5pd3juy.cloudfront.net\/wp-content-new\/uploads\/sites\/8\/2016\/02\/img_2967.png\" alt=\"IMG_2967\" width=\"640\" height=\"360\" srcset=\"https:\/\/blogit-cdn.a-lehdet.fi\/uploads\/sites\/81\/2016\/02\/img_2967.png 640w, https:\/\/blogit-cdn.a-lehdet.fi\/uploads\/sites\/81\/2016\/02\/img_2967-300x169.png 300w, https:\/\/blogit-cdn.a-lehdet.fi\/uploads\/sites\/81\/2016\/02\/img_2967-400x225.png 400w\" sizes=\"(max-width: 640px) 100vw, 640px\" \/><\/a><\/strong><\/p>\n<p style=\"text-align: center\"><strong>Liike 6. Haarakyykky.<\/strong> Leve\u00e4 haara-asento. Polvet ja varpaat ulkokiertoon. Selk\u00e4 suorana ja pakarat aktivoituna vie liike polvien tasolle ja nosta yl\u00f6s.<\/p>\n<p style=\"text-align: center\"><strong><a rel=\"nofollow\" href=\"http:\/\/d3vsgec5pd3juy.cloudfront.net\/wp-content-new\/uploads\/sites\/8\/2016\/02\/img_2968.png\"><img decoding=\"async\" loading=\"lazy\" class=\"alignnone size-full wp-image-1068\" src=\"http:\/\/d3vsgec5pd3juy.cloudfront.net\/wp-content-new\/uploads\/sites\/8\/2016\/02\/img_2968.png\" alt=\"IMG_2968\" width=\"640\" height=\"360\" srcset=\"https:\/\/blogit-cdn.a-lehdet.fi\/uploads\/sites\/81\/2016\/02\/img_2968.png 640w, https:\/\/blogit-cdn.a-lehdet.fi\/uploads\/sites\/81\/2016\/02\/img_2968-300x169.png 300w, https:\/\/blogit-cdn.a-lehdet.fi\/uploads\/sites\/81\/2016\/02\/img_2968-400x225.png 400w\" sizes=\"(max-width: 640px) 100vw, 640px\" \/><\/a><\/strong><\/p>\n<p style=\"text-align: center\"><strong>Liike 7. Ojentajapunnerrus.<\/strong> Samankaltainen kuin etunojapunnerrus, ainut ero on k\u00e4sien asennossa. K\u00e4det ovat kapealla ja kyyn\u00e4rp\u00e4\u00e4t kulkevat kylkien vierest\u00e4.<\/p>\n<p style=\"text-align: center\"><strong><a rel=\"nofollow\" href=\"http:\/\/d3vsgec5pd3juy.cloudfront.net\/wp-content-new\/uploads\/sites\/8\/2016\/02\/img_29181-e1456349342631.png\"><img decoding=\"async\" loading=\"lazy\" class=\"alignnone size-full wp-image-1059\" src=\"http:\/\/d3vsgec5pd3juy.cloudfront.net\/wp-content-new\/uploads\/sites\/8\/2016\/02\/img_29181-e1456349342631.png\" alt=\"IMG_2918\" width=\"640\" height=\"361\" srcset=\"https:\/\/blogit-cdn.a-lehdet.fi\/uploads\/sites\/81\/2016\/02\/img_29181-e1456349342631.png 640w, https:\/\/blogit-cdn.a-lehdet.fi\/uploads\/sites\/81\/2016\/02\/img_29181-e1456349342631-300x169.png 300w, https:\/\/blogit-cdn.a-lehdet.fi\/uploads\/sites\/81\/2016\/02\/img_29181-e1456349342631-400x226.png 400w\" sizes=\"(max-width: 640px) 100vw, 640px\" \/><\/a><\/strong><\/p>\n<p style=\"text-align: center\"><strong>Liike 8. Hoover pito<\/strong>. Staattinen pito vatsalle. Voit ajatella niin, ett\u00e4 kyyn\u00e4rp\u00e4\u00e4t ja polvet rutistavat hieman toisiaan kohti. Pid\u00e4 lantio alhaalla.<\/p>\n<p>T\u00e4ss\u00e4 viel\u00e4 kaikki liikkeet lyhyesti: (toistot 10-15, 2-5 kierrosta)<\/p>\n<ol>\n<li>Polvennosto korokkeelle<\/li>\n<li>Peruskyykky<\/li>\n<li>Etunojapunnerrus<\/li>\n<li>Ojentajadippi<\/li>\n<li>Askelkyykkyk\u00e4vely<\/li>\n<li>Haarakyykky<\/li>\n<li>Ojentajapunnerrus<\/li>\n<li>Hoover pito<\/li>\n<\/ol>\n<p style=\"text-align: center\">Hyvi\u00e4 treenihetki\u00e4!<\/p>\n<p style=\"text-align: center\">-Nanna<\/p>\n","protected":false},"excerpt":{"rendered":"<p>T\u00e4m\u00e4 kuntopiiri jumppa sopii kaikille, niin vasta-aloittelijoille, raskaana oleville, synnytt\u00e4neille kuin kovemmillekkin&hellip;<\/p>\n","protected":false},"author":102,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"acf":[],"platta":{"numLikes":2,"numComments":10,"category":null,"themes":[],"commercial_partner":null,"thumbnail":"http:\/\/d3vsgec5pd3juy.cloudfront.net\/wp-content-new\/uploads\/sites\/8\/2016\/02\/img_2960.png","blog_id":81},"jetpack_featured_media_url":"","_links":{"self":[{"href":"https:\/\/blogit.terve.fi\/nannakaralahti\/api\/wp\/v2\/posts\/1058"}],"collection":[{"href":"https:\/\/blogit.terve.fi\/nannakaralahti\/api\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blogit.terve.fi\/nannakaralahti\/api\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blogit.terve.fi\/nannakaralahti\/api\/wp\/v2\/users\/102"}],"replies":[{"embeddable":true,"href":"https:\/\/blogit.terve.fi\/nannakaralahti\/api\/wp\/v2\/comments?post=1058"}],"version-history":[{"count":2,"href":"https:\/\/blogit.terve.fi\/nannakaralahti\/api\/wp\/v2\/posts\/1058\/revisions"}],"predecessor-version":[{"id":1073,"href":"https:\/\/blogit.terve.fi\/nannakaralahti\/api\/wp\/v2\/posts\/1058\/revisions\/1073"}],"wp:attachment":[{"href":"https:\/\/blogit.terve.fi\/nannakaralahti\/api\/wp\/v2\/media?parent=1058"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blogit.terve.fi\/nannakaralahti\/api\/wp\/v2\/categories?post=1058"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blogit.terve.fi\/nannakaralahti\/api\/wp\/v2\/tags?post=1058"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}