{"id":6498,"date":"2024-02-15T14:30:55","date_gmt":"2024-02-15T14:30:55","guid":{"rendered":"https:\/\/mamaco.ee\/?page_id=6498"},"modified":"2024-06-10T14:42:05","modified_gmt":"2024-06-10T14:42:05","slug":"harjutuskava","status":"publish","type":"page","link":"https:\/\/mamaco.ee\/ru\/harjutuskava\/","title":{"rendered":"Harjutuskava"},"content":{"rendered":"<div data-elementor-type=\"wp-page\" data-elementor-id=\"6498\" class=\"elementor elementor-6498\">\n\t\t\t\t<div class=\"elementor-element elementor-element-11d517f e-flex e-con-boxed e-con e-parent\" data-id=\"11d517f\" data-element_type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-bde61a3 elementor-widget elementor-widget-text-editor\" data-id=\"bde61a3\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Rasedusaegne<strong> treening<\/strong>\u00a0m\u00f5jub h\u00e4sti unele, meeleolule ning aitab hoida tervisekaebuseid kontrolli all. Valige endale treening, mis annab emotsionaalselt energiat ning aitab tugevdada just neid lihaseid, mis raseduse ajal enim m\u00f5jutatud saavad &#8211; kere keskosa, vaagnap\u00f5hjalihased ning tuhara- ja reielihased.\u00a0<\/p><p><span style=\"text-align: var(--text-align); color: var(--the7-base-color); letter-spacing: var(--the7-base-letter-spacing); text-transform: var(--the7-base-text-transform); word-spacing: normal;\"><br \/><strong>8 \u00fclilihtsat ja t\u00f5husat harjutust Sinu heaoluks. Lae soovi korral alla pdf kava ja vaadake harjutuste tehnilist sooritust allolevast videost.<\/strong><\/span><\/p><p><span style=\"color: var(--the7-base-color); letter-spacing: var(--the7-base-letter-spacing); text-align: var(--text-align); text-transform: var(--the7-base-text-transform); word-spacing: normal;\">Harjutusi sobib teha igap\u00e4evaselt v\u00f5i vastavalt enesetundele 3-5x n\u00e4dalas. Tehke \u00fchte harjutust 10x ja vastavalt v\u00f5imalustele 1-3x l\u00e4bi (1-3 seeriat).<\/span><\/p><p>Kuidas koormust t\u00f5sta? Varainte on mitmeid: T\u00f5stke kordust arvu nt tehke \u00fchte harjutust 12-15x v\u00f5i tehke rohkem seeriaid (max 3 seeriat). Samuti saab anda lisakoormust hantlitega nt harjutuste 3, 4, 6 tegemisel.<\/p><p><b>\u00a0<\/b><\/p><p><b>1. R\u00fchi ja s\u00fcgava hingamise harjutus koos k\u00f5hu- ja vaagnap\u00f5hjalihaste kaasamisega<\/b><\/p><p>\u00a0 \u00a0 a. Seiske sirgelt. Hingake sisse ning laske k\u00f5ht ja vaagnap\u00f5hi vabaks.<\/p><p>\u00a0 \u00a0 b. Hingake v\u00e4lja ning samal ajal t\u00f5stke \/ pingutage sujuvalt k\u00f5hu- ja vaagnap\u00f5hjalihaseid keha sisse suunas.<\/p><p>NB! Hingamine koos k\u00f5hu- ja vaagnap\u00f5hjalihaste kaasamisega sobib integreerida k\u00f5ikidesse j\u00e4rgmistesse harjutustesse. Suurep\u00e4rane v\u00f5imalus teha oma treeningud t\u00f5husamaks.<\/p><p>\u00a0<\/p><p><b>2. Selja sirutus ja painutus<\/b><\/p><p>Istuge toolil. Hingake sisse ja viige selg n\u00f5gusaks, hingake v\u00e4lja ja viige selg kumeraks.<\/p><p>\u00a0<\/p><p><b>3. K\u00fcljele painutus<\/b><\/p><p>Istuge toolil. Hingake sisse ja t\u00f5stke k\u00e4si pea juurde. Hingake v\u00e4lja ja viige k\u00e4si \u00fcle oma pea k\u00fcljele. Korrake harjutust paremale ja vasakule poole.<\/p><p>\u00a0<\/p><p><b>4. Kerep\u00f6\u00f6rded<\/b><\/p><p>Istuge. Hingake sisse ja viige k\u00e4ed sirgelt enda ette. Hingake v\u00e4lja ning viige \u00fche k\u00e4e k\u00fc\u00fcnarnukk enda selja taha, p\u00f6\u00f6rake pead kaasa (\u00fclakeha p\u00f6\u00f6rdub alakeha suhtes, v\u00e4ltige hingepeetust). Korrake harjutust paremale ja vasakule poole.<\/p><p>\u00a0<\/p><p><b>5. P\u00f5lvedega padja v\u00f5i v\u00e4ikese palli pigistamine<\/b><\/p><p>Istuge. Asetage padi p\u00f5lvede vahele ja hoidke k\u00e4tega kinni. Hingake sisse. V\u00e4ljahingamisel pigistage p\u00f5lved kokku. V\u00e4ljahingamisel vabastage pingutus.<\/p><p>\u00a0<\/p><p><b>6. K\u00fckk<\/b><\/p><p>Istuge. Asetage k\u00e4ed tuharate peale. Hingake sisse. V\u00e4ljahingamisel t\u00f5uske toolilt p\u00fcsti + pingutage p\u00fcsti seistes lisaks tuharalihaseid (tunnete pingutust k\u00e4te all). Hingake uuesti siise ja istuge toolile tagasi.<\/p><p><b>\u00a0<\/b><\/p><p><b>Venitusharjutused<\/b><\/p><p><b>7. Tuharalihasele<\/b><\/p><p>Istuge. Asetage \u00fche jala p\u00e4kk\/h\u00fcppeliigese piirkond teise jala p\u00f5lve peale. Viige kehe ette kuni tunnete venitust. Hoidke poosi 20 sekundit. Hingake kogu harjutuse aeg rahulikult. Tehke harjutust 2 (20 sekundit) m\u00f5lema jalaga l\u00e4bi.<\/p><p>\u00a0<\/p><p><b>8. Reie tagak\u00fcljele<\/b><\/p><p>Istuge. Asetage sirge jalg ette diagonaali (nii sirgeks kui saab p\u00f5lvest), varbad enda poole. Sirutage end varvaste suunas kuni on tunda venitust reie tagak\u00fcljel. Hoidke poosi 20 sekundit. Hingake kogu harjutuse aeg rahulikult. Tehke harjutust 2 korda (20 sekundit) m\u00f5lema jalaga l\u00e4bi.\u00a0<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-cb5cb94 e-flex e-con-boxed e-con e-parent\" data-id=\"cb5cb94\" data-element_type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-5738e9a elementor-widget__width-initial elementor-widget elementor-widget-video\" data-id=\"5738e9a\" data-element_type=\"widget\" data-settings=\"{&quot;video_type&quot;:&quot;hosted&quot;,&quot;mute&quot;:&quot;yes&quot;,&quot;controls&quot;:&quot;yes&quot;}\" data-widget_type=\"video.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"e-hosted-video elementor-wrapper elementor-open-inline\">\n\t\t\t\t\t<video class=\"elementor-video\" src=\"https:\/\/mamaco.ee\/wp-content\/uploads\/2024\/03\/Treeningkava.mp4\" controls=\"\" preload=\"metadata\" muted=\"muted\" controlslist=\"nodownload\"><\/video>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"<p>Rasedusaegne treening\u00a0m\u00f5jub h\u00e4sti unele, meeleolule ning aitab hoida tervisekaebuseid kontrolli all. Valige endale treening, mis annab emotsionaalselt energiat ning aitab tugevdada just neid lihaseid, mis raseduse ajal enim m\u00f5jutatud saavad &#8211; kere keskosa, vaagnap\u00f5hjalihased ning tuhara- ja reielihased.\u00a0 8 \u00fclilihtsat ja t\u00f5husat harjutust Sinu heaoluks. Lae soovi korral alla pdf kava ja vaadake harjutuste tehnilist&hellip;<\/p>","protected":false},"author":3,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"om_disable_all_campaigns":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"class_list":["post-6498","page","type-page","status-publish","hentry"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Harjutuskava - Mamaco<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/mamaco.ee\/ru\/harjutuskava\/\" \/>\n<meta property=\"og:locale\" content=\"ru_RU\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Harjutuskava - Mamaco\" \/>\n<meta property=\"og:description\" content=\"Rasedusaegne treening\u00a0m\u00f5jub h\u00e4sti unele, meeleolule ning aitab hoida tervisekaebuseid kontrolli all. Valige endale treening, mis annab emotsionaalselt energiat ning aitab tugevdada just neid lihaseid, mis raseduse ajal enim m\u00f5jutatud saavad &#8211; kere keskosa, vaagnap\u00f5hjalihased ning tuhara- ja reielihased.\u00a0 8 \u00fclilihtsat ja t\u00f5husat harjutust Sinu heaoluks. 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