{"id":11594,"date":"2023-10-01T13:36:33","date_gmt":"2023-10-01T13:36:33","guid":{"rendered":"https:\/\/hcgym.ee\/blog\/tasuta-treeningkava-algajatele-taiskasvanud-naistele-ja-meestele\/"},"modified":"2023-10-01T13:36:33","modified_gmt":"2023-10-01T13:36:33","slug":"tasuta-treeningkava-algajatele-taiskasvanud-naistele-ja-meestele","status":"publish","type":"post","link":"https:\/\/hcgym.ee\/en\/blog\/tasuta-treeningkava-algajatele-taiskasvanud-naistele-ja-meestele\/","title":{"rendered":"Tasuta treeningkava algajatele t\u00e4iskasvanud naistele ja meestele."},"content":{"rendered":"

See tasuta trennikava on m\u00f5eldud \u00fcldise tugevuse ja lihasmassi suurendamiseks ning sobib h\u00e4sti neile, kes pole varem j\u00f5usaalis regulaarselt treeninud.<\/p>\n

M\u00e4rkus: Enne treeningprogrammi alustamist soovitan tungivalt konsulteerida treeneri v\u00f5i tervishoiuspetsialistiga, et veenduda, et see sobib teie individuaalsete vajaduste ja f\u00fc\u00fcsilise seisundiga.<\/p>\n

N\u00e4dal 1-4: Treening 3 korda n\u00e4dalas (nt esmasp\u00e4ev, kolmap\u00e4ev, reede)
\n<\/b><\/p>\n

P\u00e4ev 1: \u00dclakeha treening<\/b><\/p>\n

Lamades surumine (bench press) – 3 seeriat x 8 kordust<\/p>\n

T\u00f5mme kangiga rinnale – 3 seeriat x 8 kordust<\/p>\n

\u00d5lapress hantlitega – 3 seeriat x 10 kordust<\/p>\n

Biitseps hantlitega – 3 seeriat x 10 kordust<\/p>\n

P\u00e4ev 2: Alakeha treening<\/b><\/p>\n

K\u00fckk kangiga – 3 seeriat x 8 kordust<\/p>\n

Deadlift – 3 seeriat x 8 kordust<\/p>\n

Lunges\/astumine hantlitega – 3 seeriat x 10 kordust per jalg<\/p>\n

K\u00f5hulihaste harjutused (nt kaldpingil istudes k\u00f5hulihaste treening) – 3 seeriat x 15 kordust<\/p>\n

P\u00e4ev 3: \u00dclakeha treening<\/b><\/p>\n

\u00dclablok kitsalt peopesad enda poole – 3 seeriat x 8 kordust<\/p>\n

\u00dclablok laialt kaela taha – 3 seeriat x 8 kordust<\/p>\n

L\u00f5uat\u00f5mbed v\u00f5i \u00fclablok ette rinnale – 3 seeriat x maksimaalselt kordusi<\/p>\n

Tricepsile suunatud harjutused (nt tricepsi surumine) – 3 seeriat x 10 kordust<\/p>\n

N\u00e4dal 5-8: Treening 4 korda n\u00e4dalas (nt esmasp\u00e4ev, teisip\u00e4ev, neljap\u00e4ev, reede)<\/b><\/p>\n

P\u00e4ev 1: \u00dclakeha treening<\/b><\/p>\n

Lamades surumine – 4 seeriat x 8 kordust<\/p>\n

T\u00f5mme kangiga rinnale – 4 seeriat x 8 kordust<\/p>\n

\u00d5lapress hantlitega – 3 seeriat x 10 kordust<\/p>\n

Biitseps hantlitega – 3 seeriat x 10 kordust<\/p>\n

P\u00e4ev 2: Alakeha treening<\/b><\/p>\n

K\u00fckk kangiga – 4 seeriat x 8 kordust<\/p>\n

Deadlift – 4 seeriat x 8 kordust<\/p>\n

Lunges\/\u00fchejala k\u00fckk hantlitega – 3 seeriat x 10 kordust per jalg<\/p>\n

K\u00f5hulihaste harjutused – 3 seeriat x 15 kordust<\/p>\n

P\u00e4ev 3: \u00dclakeha treening<\/b><\/p>\n

\u00dclablok kitsalt peopesad enda poole – 3 seeriat x 8 kordust<\/p>\n

\u00dclablok laialt kaela taha – 3 seeriat x 8 kordust<\/p>\n

L\u00f5uat\u00f5mbed v\u00f5i \u00fclablok ette rinnale – 3 seeriat x maksimaalselt kordusi<\/p>\n

Tricepsile suunatud harjutused (nt tricepsi surumine) – 3 seeriat x 10 kordust<\/p>\n

P\u00e4ev 4: Alakeha ja kardiotreening<\/b><\/p>\n

Jalapress – 3 seeriat x 10 kordust<\/p>\n

Stepid hantlitega – 3 seeriat x 12 kordust<\/p>\n

Kardiotreening (nt ratta s\u00f5it v\u00f5i jooksulint) – 20-30 minutit<\/p>\n

M\u00e4\u00e4rake treeninguteks sobivad raskustasemed, et tagada \u00f5ige vorm ja v\u00e4ltida vigastusi. Pidage kinni tervislikust toitumisest ja puhkeajast, et toetada keha taastumist ja edusamme. Treeneriga koost\u00f6\u00f6s saab treeningkava edasi kohandada vastavalt teie eesm\u00e4rkidele ja edusammudele.<\/p>\n","protected":false},"excerpt":{"rendered":"

See tasuta trennikava on m\u00f5eldud \u00fcldise tugevuse ja lihasmassi suurendamiseks ning sobib h\u00e4sti neile, kes pole varem j\u00f5usaalis regulaarselt treeninud. M\u00e4rkus: Enne treeningprogrammi alustamist soovitan tungivalt konsulteerida treeneri v\u00f5i tervishoiuspetsialistiga, et veenduda, et see sobib teie individuaalsete vajaduste ja f\u00fc\u00fcsilise seisundiga. N\u00e4dal 1-4: Treening 3 korda n\u00e4dalas (nt esmasp\u00e4ev, kolmap\u00e4ev, reede) P\u00e4ev 1: \u00dclakeha treening […]<\/p>\n","protected":false},"author":1,"featured_media":11564,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-11594","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog"],"yoast_head":"\nTasuta treeningkava algajatele t\u00e4iskasvanud naistele ja meestele. | HC GYM<\/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:\/\/hcgym.ee\/en\/blog\/tasuta-treeningkava-algajatele-taiskasvanud-naistele-ja-meestele\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Tasuta treeningkava algajatele t\u00e4iskasvanud naistele ja meestele. | HC GYM\" \/>\n<meta property=\"og:description\" content=\"See tasuta trennikava on m\u00f5eldud \u00fcldise tugevuse ja lihasmassi suurendamiseks ning sobib h\u00e4sti neile, kes pole varem j\u00f5usaalis regulaarselt treeninud. M\u00e4rkus: Enne treeningprogrammi alustamist soovitan tungivalt konsulteerida treeneri v\u00f5i tervishoiuspetsialistiga, et veenduda, et see sobib teie individuaalsete vajaduste ja f\u00fc\u00fcsilise seisundiga. N\u00e4dal 1-4: Treening 3 korda n\u00e4dalas (nt esmasp\u00e4ev, kolmap\u00e4ev, reede) P\u00e4ev 1: \u00dclakeha treening […]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/hcgym.ee\/en\/blog\/tasuta-treeningkava-algajatele-taiskasvanud-naistele-ja-meestele\/\" \/>\n<meta property=\"og:site_name\" content=\"HC GYM\" \/>\n<meta property=\"article:published_time\" content=\"2023-10-01T13:36:33+00:00\" \/>\n<meta name=\"author\" content=\"admin\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"admin\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"2 minutes\" \/>\n<script type=\"application\/ld+json\" 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