{"id":13885,"date":"2025-02-11T15:50:10","date_gmt":"2025-02-11T15:50:10","guid":{"rendered":"https:\/\/hcgym.ee\/blog\/3-kuuline-joutostekava-trennikava\/"},"modified":"2025-02-11T16:01:48","modified_gmt":"2025-02-11T16:01:48","slug":"3-kuuline-joutostekava","status":"publish","type":"post","link":"https:\/\/hcgym.ee\/en\/blog\/3-kuuline-joutostekava\/","title":{"rendered":"3-kuuline j\u00f5ut\u00f5stekava"},"content":{"rendered":"<p><b>\ud83d\udd39<\/b><b> 3-KUULINE J\u00d5UT\u00d5STEKAVA\u00a0 <\/b><b>\ud83d\udd39<\/b><\/p>\n<p><b>Eesm\u00e4rk:<\/b><span style=\"font-weight: 400;\"> Maksimaalse j\u00f5u arendamine, progressiivne \u00fclekoormus<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><b>Treeningkordade arv:<\/b><span style=\"font-weight: 400;\"> 4 korda n\u00e4dalas<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\ud83d\udd39<\/span> <b>Soojendus enne igat trenni (10 min):<\/b><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">\u2714<\/span><span style=\"font-weight: 400;\"> Rullimine (jalad, selg, rind)<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">\u2714<\/span><span style=\"font-weight: 400;\"> D\u00fcnaamilised venitused, h\u00fcpped, liikuvusharjutused<\/span><\/p>\n<p><b>1.\u20134. N\u00c4DAL \u2013 BAASJ\u00d5UD JA MAHT<\/b><\/p>\n<p><span style=\"font-weight: 400;\">\ud83d\udd39<\/span> <b>P\u00e4ev 1 \u2013 K\u00fckk &amp; t\u00f5mbed<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>K\u00fckk<\/b><span style=\"font-weight: 400;\"> \u2013 5\u00d75 @ 75% 1RM<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Esik\u00fckk<\/b><span style=\"font-weight: 400;\"> \u2013 4\u00d76<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Rumeenia j\u00f5ut\u00f5mme<\/b><span style=\"font-weight: 400;\"> \u2013 4\u00d78<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>K\u00f5hulihaste ratas<\/b><span style=\"font-weight: 400;\"> \u2013 3\u00d712<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">\ud83d\udd39<\/span> <b>P\u00e4ev 2 \u2013 Lamades surumine &amp; \u00fclakeha<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lamades surumine<\/b><span style=\"font-weight: 400;\"> \u2013 5\u00d75 @ 75% 1RM<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>JM Press<\/b><span style=\"font-weight: 400;\"> \u2013 4\u00d76\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Tate Press<\/b><span style=\"font-weight: 400;\"> \u2013 3\u00d78<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>L\u00f5uat\u00f5mbed<\/b><span style=\"font-weight: 400;\"> \u2013 3\u00d78<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">\ud83d\udd39<\/span> <b>P\u00e4ev 3 \u2013 Liikuvus &amp; core<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rullimine ja venitused<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">30 min kerge kardiotreening<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Core Circuit<\/b><span style=\"font-weight: 400;\"> \u2013 3 ringi<\/span>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Plank 40 s<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Russian Twist 15 kordust<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Superman 12 kordust<\/span><\/li>\n<\/ol>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">\ud83d\udd39<\/span> <b>P\u00e4ev 4 \u2013 Vol\u00fc\u00fcm<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>K\u00fckk<\/b><span style=\"font-weight: 400;\"> \u2013 4\u00d76 @ 75% 1RM<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lamades surumine<\/b><span style=\"font-weight: 400;\"> \u2013 4\u00d76 @ 75% 1RM<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>K\u00f5hulihaste harjutused<\/b><span style=\"font-weight: 400;\"> \u2013 3\u00d715<\/span><\/li>\n<\/ul>\n<p><b>5.\u20138. N\u00c4DAL \u2013 J\u00d5U SUURENDAMINE<\/b><\/p>\n<p><span style=\"font-weight: 400;\">\ud83d\udd39<\/span> <b>P\u00e4ev 1 \u2013 K\u00fckk &amp; j\u00f5ut\u00f5mme<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>K\u00fckk<\/b><span style=\"font-weight: 400;\"> \u2013 4\u00d74 @ 80\u201385% 1RM<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>J\u00f5ut\u00f5mme<\/b><span style=\"font-weight: 400;\"> \u2013 4\u00d76 @ 75% 1RM<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">\ud83d\udd39<\/span> <b>P\u00e4ev 2 \u2013 Lamades surumine &amp; \u00fclakeha<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lamades surumine<\/b><span style=\"font-weight: 400;\"> \u2013 4\u00d74 @ 80\u201385% 1RM<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>JM Press<\/b><span style=\"font-weight: 400;\"> \u2013 4\u00d76<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Tate Press<\/b><span style=\"font-weight: 400;\"> \u2013 3\u00d78<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">\ud83d\udd39<\/span> <b>P\u00e4ev 4 \u2013 Vol\u00fc\u00fcm &amp; lihasvastupidavus<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>K\u00fckk<\/b><span style=\"font-weight: 400;\"> \u2013 4\u00d74 @ 80% 1RM<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lamades surumine<\/b><span style=\"font-weight: 400;\"> \u2013 4\u00d74 @ 80% 1RM<\/span><\/li>\n<\/ul>\n<p><b>9.\u201312. N\u00c4DAL \u2013 MAKSIMUMLIHASJ\u00d5U TESTIMINE<\/b><\/p>\n<p><span style=\"font-weight: 400;\">\ud83d\udd39<\/span> <b>P\u00e4ev 1 \u2013 K\u00fckk &amp; v\u00f5imsus<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>K\u00fckk<\/b><span style=\"font-weight: 400;\"> \u2013 5\u00d73 @ 85%, 3\u00d72 @ 90% 1RM<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">\ud83d\udd39<\/span> <b>P\u00e4ev 2 \u2013 Lamades surumine &amp; \u00fclakeha<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lamades surumine<\/b><span style=\"font-weight: 400;\"> \u2013 5\u00d73 @ 85%, 3\u00d72 @ 90% 1RM<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>JM Press<\/b><span style=\"font-weight: 400;\"> \u2013 4\u00d74<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Tate Press<\/b><span style=\"font-weight: 400;\"> \u2013 3\u00d76<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">\ud83d\udd39<\/span> <b>P\u00e4ev 4 \u2013 1RM-testid<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>K\u00fckk<\/b><span style=\"font-weight: 400;\"> \u2013 95% ja 100% 1RM<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lamades surumine<\/b><span style=\"font-weight: 400;\"> \u2013 105% 1RM<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">\ud83d\udfe2<\/span> <b>Tulemused saavutatud!<\/b><\/p>\n<p><b>Peale igat trenni (10 min)<\/b><\/p>\n<p><span style=\"font-weight: 400;\">\u2714<\/span><span style=\"font-weight: 400;\"> Rullimine ja staatiline venitus<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">\u2714<\/span><span style=\"font-weight: 400;\"> Kerge k\u00f5nd v\u00f5i jalgrattas\u00f5<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\ud83d\udd39 3-KUULINE J\u00d5UT\u00d5STEKAVA\u00a0 \ud83d\udd39 Eesm\u00e4rk: Maksimaalse j\u00f5u arendamine, progressiivne \u00fclekoormus Treeningkordade arv: 4 korda n\u00e4dalas \ud83d\udd39 Soojendus enne igat trenni (10 min): \u2714 Rullimine (jalad, selg, rind) \u2714 D\u00fcnaamilised venitused, h\u00fcpped, liikuvusharjutused 1.\u20134. N\u00c4DAL \u2013 BAASJ\u00d5UD JA MAHT \ud83d\udd39 P\u00e4ev 1 \u2013 K\u00fckk &amp; t\u00f5mbed K\u00fckk \u2013 5\u00d75 @ 75% 1RM Esik\u00fckk \u2013 4\u00d76 Rumeenia [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":13879,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-13885","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>3-kuuline j\u00f5ut\u00f5stekava | HC GYM<\/title>\n<meta name=\"description\" content=\"Eesm\u00e4rk: Maksimaalse j\u00f5u arendamine, progressiivne \u00fclekoormus. Treeningkordade arv: 4 korda n\u00e4dalas. Soojendus enne igat trenni (10 min).\" \/>\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\/3-kuuline-joutostekava\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"3-kuuline j\u00f5ut\u00f5stekava | HC GYM\" \/>\n<meta property=\"og:description\" content=\"Eesm\u00e4rk: Maksimaalse j\u00f5u arendamine, progressiivne \u00fclekoormus. Treeningkordade arv: 4 korda n\u00e4dalas. Soojendus enne igat trenni (10 min).\" \/>\n<meta property=\"og:url\" content=\"https:\/\/hcgym.ee\/en\/blog\/3-kuuline-joutostekava\/\" \/>\n<meta property=\"og:site_name\" content=\"HC GYM\" \/>\n<meta property=\"article:published_time\" content=\"2025-02-11T15:50:10+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-02-11T16:01:48+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/hcgym.ee\/wp-content\/uploads\/2025\/02\/21899.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"667\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\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\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/hcgym.ee\/en\/blog\/3-kuuline-joutostekava\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/hcgym.ee\/en\/blog\/3-kuuline-joutostekava\/\"},\"author\":{\"name\":\"admin\",\"@id\":\"https:\/\/hcgym.ee\/en\/#\/schema\/person\/71b270ff131b95c3aafb2ce16810710e\"},\"headline\":\"3-kuuline j\u00f5ut\u00f5stekava\",\"datePublished\":\"2025-02-11T15:50:10+00:00\",\"dateModified\":\"2025-02-11T16:01:48+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/hcgym.ee\/en\/blog\/3-kuuline-joutostekava\/\"},\"wordCount\":210,\"publisher\":{\"@id\":\"https:\/\/hcgym.ee\/en\/#organization\"},\"image\":{\"@id\":\"https:\/\/hcgym.ee\/en\/blog\/3-kuuline-joutostekava\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/hcgym.ee\/wp-content\/uploads\/2025\/02\/21899.jpg\",\"articleSection\":[\"Blog\"],\"inLanguage\":\"en-US\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/hcgym.ee\/en\/blog\/3-kuuline-joutostekava\/\",\"url\":\"https:\/\/hcgym.ee\/en\/blog\/3-kuuline-joutostekava\/\",\"name\":\"3-kuuline j\u00f5ut\u00f5stekava | HC GYM\",\"isPartOf\":{\"@id\":\"https:\/\/hcgym.ee\/en\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/hcgym.ee\/en\/blog\/3-kuuline-joutostekava\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/hcgym.ee\/en\/blog\/3-kuuline-joutostekava\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/hcgym.ee\/wp-content\/uploads\/2025\/02\/21899.jpg\",\"datePublished\":\"2025-02-11T15:50:10+00:00\",\"dateModified\":\"2025-02-11T16:01:48+00:00\",\"description\":\"Eesm\u00e4rk: Maksimaalse j\u00f5u arendamine, progressiivne \u00fclekoormus. Treeningkordade arv: 4 korda n\u00e4dalas. Soojendus enne igat trenni (10 min).\",\"breadcrumb\":{\"@id\":\"https:\/\/hcgym.ee\/en\/blog\/3-kuuline-joutostekava\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/hcgym.ee\/en\/blog\/3-kuuline-joutostekava\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/hcgym.ee\/en\/blog\/3-kuuline-joutostekava\/#primaryimage\",\"url\":\"https:\/\/hcgym.ee\/wp-content\/uploads\/2025\/02\/21899.jpg\",\"contentUrl\":\"https:\/\/hcgym.ee\/wp-content\/uploads\/2025\/02\/21899.jpg\",\"width\":1000,\"height\":667,\"caption\":\"3-kuuline j\u00f5ut\u00f5stekava trennikava\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/hcgym.ee\/en\/blog\/3-kuuline-joutostekava\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/hcgym.ee\/en\/homepage\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"3-kuuline j\u00f5ut\u00f5stekava\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/hcgym.ee\/en\/#website\",\"url\":\"https:\/\/hcgym.ee\/en\/\",\"name\":\"HC GYM\",\"description\":\"Spordisaal \/ J&otilde;usaal\",\"publisher\":{\"@id\":\"https:\/\/hcgym.ee\/en\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/hcgym.ee\/en\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/hcgym.ee\/en\/#organization\",\"name\":\"HC GYM\",\"url\":\"https:\/\/hcgym.ee\/en\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/hcgym.ee\/en\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/hcgym.ee\/wp-content\/uploads\/2022\/01\/hc-gym-final-facebook.jpg\",\"contentUrl\":\"https:\/\/hcgym.ee\/wp-content\/uploads\/2022\/01\/hc-gym-final-facebook.jpg\",\"width\":1366,\"height\":768,\"caption\":\"HC GYM\"},\"image\":{\"@id\":\"https:\/\/hcgym.ee\/en\/#\/schema\/logo\/image\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\/\/hcgym.ee\/en\/#\/schema\/person\/71b270ff131b95c3aafb2ce16810710e\",\"name\":\"admin\",\"sameAs\":[\"https:\/\/hcgym.ee\"],\"url\":\"https:\/\/hcgym.ee\/en\/author\/admin\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"3-kuuline j\u00f5ut\u00f5stekava | HC GYM","description":"Eesm\u00e4rk: Maksimaalse j\u00f5u arendamine, progressiivne \u00fclekoormus. Treeningkordade arv: 4 korda n\u00e4dalas. Soojendus enne igat trenni (10 min).","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/hcgym.ee\/en\/blog\/3-kuuline-joutostekava\/","og_locale":"en_US","og_type":"article","og_title":"3-kuuline j\u00f5ut\u00f5stekava | HC GYM","og_description":"Eesm\u00e4rk: Maksimaalse j\u00f5u arendamine, progressiivne \u00fclekoormus. Treeningkordade arv: 4 korda n\u00e4dalas. Soojendus enne igat trenni (10 min).","og_url":"https:\/\/hcgym.ee\/en\/blog\/3-kuuline-joutostekava\/","og_site_name":"HC GYM","article_published_time":"2025-02-11T15:50:10+00:00","article_modified_time":"2025-02-11T16:01:48+00:00","og_image":[{"width":1000,"height":667,"url":"https:\/\/hcgym.ee\/wp-content\/uploads\/2025\/02\/21899.jpg","type":"image\/jpeg"}],"author":"admin","twitter_card":"summary_large_image","twitter_misc":{"Written by":"admin","Est. reading time":"2 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/hcgym.ee\/en\/blog\/3-kuuline-joutostekava\/#article","isPartOf":{"@id":"https:\/\/hcgym.ee\/en\/blog\/3-kuuline-joutostekava\/"},"author":{"name":"admin","@id":"https:\/\/hcgym.ee\/en\/#\/schema\/person\/71b270ff131b95c3aafb2ce16810710e"},"headline":"3-kuuline j\u00f5ut\u00f5stekava","datePublished":"2025-02-11T15:50:10+00:00","dateModified":"2025-02-11T16:01:48+00:00","mainEntityOfPage":{"@id":"https:\/\/hcgym.ee\/en\/blog\/3-kuuline-joutostekava\/"},"wordCount":210,"publisher":{"@id":"https:\/\/hcgym.ee\/en\/#organization"},"image":{"@id":"https:\/\/hcgym.ee\/en\/blog\/3-kuuline-joutostekava\/#primaryimage"},"thumbnailUrl":"https:\/\/hcgym.ee\/wp-content\/uploads\/2025\/02\/21899.jpg","articleSection":["Blog"],"inLanguage":"en-US"},{"@type":"WebPage","@id":"https:\/\/hcgym.ee\/en\/blog\/3-kuuline-joutostekava\/","url":"https:\/\/hcgym.ee\/en\/blog\/3-kuuline-joutostekava\/","name":"3-kuuline j\u00f5ut\u00f5stekava | HC GYM","isPartOf":{"@id":"https:\/\/hcgym.ee\/en\/#website"},"primaryImageOfPage":{"@id":"https:\/\/hcgym.ee\/en\/blog\/3-kuuline-joutostekava\/#primaryimage"},"image":{"@id":"https:\/\/hcgym.ee\/en\/blog\/3-kuuline-joutostekava\/#primaryimage"},"thumbnailUrl":"https:\/\/hcgym.ee\/wp-content\/uploads\/2025\/02\/21899.jpg","datePublished":"2025-02-11T15:50:10+00:00","dateModified":"2025-02-11T16:01:48+00:00","description":"Eesm\u00e4rk: Maksimaalse j\u00f5u arendamine, progressiivne \u00fclekoormus. Treeningkordade arv: 4 korda n\u00e4dalas. Soojendus enne igat trenni (10 min).","breadcrumb":{"@id":"https:\/\/hcgym.ee\/en\/blog\/3-kuuline-joutostekava\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/hcgym.ee\/en\/blog\/3-kuuline-joutostekava\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/hcgym.ee\/en\/blog\/3-kuuline-joutostekava\/#primaryimage","url":"https:\/\/hcgym.ee\/wp-content\/uploads\/2025\/02\/21899.jpg","contentUrl":"https:\/\/hcgym.ee\/wp-content\/uploads\/2025\/02\/21899.jpg","width":1000,"height":667,"caption":"3-kuuline j\u00f5ut\u00f5stekava trennikava"},{"@type":"BreadcrumbList","@id":"https:\/\/hcgym.ee\/en\/blog\/3-kuuline-joutostekava\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/hcgym.ee\/en\/homepage\/"},{"@type":"ListItem","position":2,"name":"3-kuuline j\u00f5ut\u00f5stekava"}]},{"@type":"WebSite","@id":"https:\/\/hcgym.ee\/en\/#website","url":"https:\/\/hcgym.ee\/en\/","name":"HC GYM","description":"Spordisaal \/ J&otilde;usaal","publisher":{"@id":"https:\/\/hcgym.ee\/en\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/hcgym.ee\/en\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/hcgym.ee\/en\/#organization","name":"HC GYM","url":"https:\/\/hcgym.ee\/en\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/hcgym.ee\/en\/#\/schema\/logo\/image\/","url":"https:\/\/hcgym.ee\/wp-content\/uploads\/2022\/01\/hc-gym-final-facebook.jpg","contentUrl":"https:\/\/hcgym.ee\/wp-content\/uploads\/2022\/01\/hc-gym-final-facebook.jpg","width":1366,"height":768,"caption":"HC GYM"},"image":{"@id":"https:\/\/hcgym.ee\/en\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/hcgym.ee\/en\/#\/schema\/person\/71b270ff131b95c3aafb2ce16810710e","name":"admin","sameAs":["https:\/\/hcgym.ee"],"url":"https:\/\/hcgym.ee\/en\/author\/admin\/"}]}},"_links":{"self":[{"href":"https:\/\/hcgym.ee\/en\/wp-json\/wp\/v2\/posts\/13885","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/hcgym.ee\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/hcgym.ee\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/hcgym.ee\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/hcgym.ee\/en\/wp-json\/wp\/v2\/comments?post=13885"}],"version-history":[{"count":3,"href":"https:\/\/hcgym.ee\/en\/wp-json\/wp\/v2\/posts\/13885\/revisions"}],"predecessor-version":[{"id":13900,"href":"https:\/\/hcgym.ee\/en\/wp-json\/wp\/v2\/posts\/13885\/revisions\/13900"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/hcgym.ee\/en\/wp-json\/wp\/v2\/media\/13879"}],"wp:attachment":[{"href":"https:\/\/hcgym.ee\/en\/wp-json\/wp\/v2\/media?parent=13885"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/hcgym.ee\/en\/wp-json\/wp\/v2\/categories?post=13885"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/hcgym.ee\/en\/wp-json\/wp\/v2\/tags?post=13885"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}