{"id":11910,"date":"2024-03-23T10:02:04","date_gmt":"2024-03-23T10:02:04","guid":{"rendered":"https:\/\/hcgym.ee\/?p=11910"},"modified":"2024-03-23T10:03:20","modified_gmt":"2024-03-23T10:03:20","slug":"hit-arthur-jonesin-high-intensity-training","status":"publish","type":"post","link":"https:\/\/hcgym.ee\/fi\/blogi\/hit-arthur-jonesin-high-intensity-training\/","title":{"rendered":"HIT \u2013 Arthur Jonesin High Intensity Training Method"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">HIT Ohjelma lihasmassan kasvattamiseen keski-ik\u00e4iselle miehelle, jolla on jo vuosien treenikokemus.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">High Intensity Training (HIT) on Arthur Jonesin kehitt\u00e4m\u00e4 voimaharjoittelumenetelm\u00e4, joka korostaa lyhyit\u00e4, mutta eritt\u00e4in intensiivisi\u00e4 harjoitussessioita. HIT:n perusajatuksena on, ett\u00e4 lihakset stimuloidaan parhaiten yhdell\u00e4, \u00e4\u00e4rimm\u00e4isen intensiivisell\u00e4 sarjalla per lihasryhm\u00e4, mik\u00e4 johtaa tehokkaaseen lihaskasvuun ja voiman kehittymiseen. T\u00e4m\u00e4 menetelm\u00e4 voi olla erityisen tehokas keski-ik\u00e4isille miehille, joilla on jo usean vuoden kuntosalitausta, mutta jotka etsiv\u00e4t uusia keinoja lihasmassan kasvattamiseen.<\/span><\/p>\n<p><b>Suositeltava HIT-ohjelma keski-ik\u00e4iselle miehelle lihasmassan kasvattamiseen:<\/b><\/p>\n<p><b>Perusperiaatteet:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Harjoitustiheys:<\/b><span style=\"font-weight: 400;\"> Aloita harjoittelemalla 2\u20133 kertaa viikossa. HIT-menetelm\u00e4 on eritt\u00e4in rasittava, joten palautumisaika on t\u00e4rke\u00e4\u00e4.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Sarjat ja Toistot:<\/b><span style=\"font-weight: 400;\"> Tee yksi sarja per lihasryhm\u00e4, toista kunnes lihasv\u00e4symys est\u00e4\u00e4 lis\u00e4toistot (yleens\u00e4 6-12 toistoa). Sarjan tulee olla niin intensiivinen, ett\u00e4 lis\u00e4toisto on mahdoton suorittaa ilman avustusta.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Progressiivinen Ylikuormitus:<\/b><span style=\"font-weight: 400;\"> Lis\u00e4\u00e4 painoja tai toistoja jokaisessa harjoituksessa, kun mahdollista, s\u00e4ilytt\u00e4en korkean intensiteetin.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Moninivel-liikkeet:<\/b><span style=\"font-weight: 400;\"> Keskity moninivel-liikkeisiin, kuten kyykkyihin, maastavetoihin, penkkipunnerruksiin ja leuanvetoihin, jotka stimuloivat suuria lihasryhmi\u00e4.<\/span><\/li>\n<\/ul>\n<p><b>Esimerkki HIT-ohjelmasta:<\/b><\/p>\n<p><b>Harjoitus 1: Yl\u00e4vartalo<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Penkkipunnerrus tai k\u00e4sipainopunnerrus: 1&#215;6-12<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pystypunnerrus: 1&#215;6-12<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Leuanveto tai yl\u00e4talja: 1&#215;6-12<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hauisk\u00e4\u00e4nt\u00f6: 1&#215;6-12<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ranskalainen punnerrus tai ojentajapunnerrus taljassa: 1&#215;6-12<\/span><\/li>\n<\/ul>\n<p><b>Harjoitus 2: Alavartalo ja Selk\u00e4<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Kyykky tai jalkapr\u00e4ssi: 1&#215;6-12<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Maastaveto: 1&#215;6-12<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reiden koukistus: 1&#215;6-12<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pohkeiden nousu seisten tai istuen: 1&#215;6-12<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Vatsalihasliike: 1x maksimi<\/span><\/li>\n<\/ul>\n<p><b>Lev\u00e4t\u00e4 48\u201372 tuntia harjoitusten v\u00e4lill\u00e4.<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Muista, ett\u00e4 HIT-menetelm\u00e4 vaatii korkeaa intensiteetti\u00e4 ja t\u00e4ydellist\u00e4 keskittymist\u00e4 jokaiseen toistoon. Se ei v\u00e4ltt\u00e4m\u00e4tt\u00e4 sovi kaikille, joten kuuntele kehoasi ja tee muutoksia tarvittaessa. Lis\u00e4ksi, erityisesti keski-ik\u00e4isille harjoittelijoille, on t\u00e4rke\u00e4\u00e4 varmistaa, ett\u00e4 tekniikka on oikea ja ett\u00e4 harjoitukset tehd\u00e4\u00e4n turvallisesti v\u00e4ltt\u00e4en loukkaantumisia.<\/span><\/p>\n<p><b>Millainen HIT ohjelma olisi kun harjoitellaan koko keho yhdell\u00e4 kertaa l\u00e4pi?<\/b><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">Koko kehon kattava High Intensity Training (HIT) -ohjelma on tehokas tapa rakentaa lihasmassaa ja parantaa voimaa. T\u00e4m\u00e4ntyyppisess\u00e4 ohjelmassa keskityt\u00e4\u00e4n suorittamaan yksi intensiivinen sarja per lihasryhm\u00e4, koko kehon l\u00e4pi yhden harjoituskerran aikana. Koko kehon HIT-ohjelma on suunniteltu niin, ett\u00e4 se stimuloi maksimaalisesti lihaskasvua ja voiman kehityst\u00e4, mutta samalla mahdollistaa riitt\u00e4v\u00e4n palautumisajan.<\/span><\/p>\n<p><b>Koko Kehon HIT-Ohjelman Esimerkki<\/b><\/p>\n<p><span style=\"font-weight: 400;\">T\u00e4m\u00e4 ohjelma on suunniteltu teht\u00e4v\u00e4ksi 1\u20132 kertaa viikossa, riippuen palautumiskyvyst\u00e4. Jokainen liike suoritetaan yhdell\u00e4 sarjalla l\u00e4helle tai t\u00e4ydelliseen lihasv\u00e4symykseen, pyrkien 6\u201312 toistoon. Jos pystyt suorittamaan enemm\u00e4n kuin 12 toistoa, lis\u00e4\u00e4 painoa seuraavalla kerralla.<\/span><\/p>\n<ol>\n<li><b> Alkul\u00e4mmittely:<\/b><span style=\"font-weight: 400;\"> 5\u201310 minuuttia kevytt\u00e4 aerobista liikuntaa ja dynaamisia venytyksi\u00e4.<\/span><\/li>\n<li><b> Jalat:<\/b><\/li>\n<\/ol>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Kyykky tai Jalkapr\u00e4ssi:<\/b><span style=\"font-weight: 400;\"> 1 sarja, 6-12 toistoa<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Reiden koukistus:<\/b><span style=\"font-weight: 400;\"> 1 sarja, 6-12 toistoa<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Pohkeiden nousu:<\/b><span style=\"font-weight: 400;\"> 1 sarja, 6-12 toistoa<\/span><\/li>\n<\/ul>\n<ol start=\"3\">\n<li><b> Selk\u00e4:<\/b><\/li>\n<\/ol>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Maastaveto:<\/b><span style=\"font-weight: 400;\"> 1 sarja, 6-12 toistoa (voi vaihdella ohjelman mukaan)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Yl\u00e4talja tai Leuanveto:<\/b><span style=\"font-weight: 400;\"> 1 sarja, 6-12 toistoa<\/span><\/li>\n<\/ul>\n<ol start=\"4\">\n<li><b> Rinta:<\/b><\/li>\n<\/ol>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Penkkipunnerrus tai K\u00e4sipainopunnerrus:<\/b><span style=\"font-weight: 400;\"> 1 sarja, 6-12 toistoa<\/span><\/li>\n<\/ul>\n<ol start=\"5\">\n<li><b> Olkap\u00e4\u00e4t:<\/b><\/li>\n<\/ol>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Pystypunnerrus:<\/b><span style=\"font-weight: 400;\"> 1 sarja, 6-12 toistoa<\/span><\/li>\n<\/ul>\n<ol start=\"6\">\n<li><b> K\u00e4sivarret:<\/b><\/li>\n<\/ol>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Hauisk\u00e4\u00e4nt\u00f6:<\/b><span style=\"font-weight: 400;\"> 1 sarja, 6-12 toistoa<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Ojentajapunnerrus tai Ranskalainen punnerrus:<\/b><span style=\"font-weight: 400;\"> 1 sarja, 6-12 toistoa<\/span><\/li>\n<\/ul>\n<ol start=\"7\">\n<li><b> Vatsalihakset:<\/b><\/li>\n<\/ol>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Vatsarutistukset tai Jalkannostot:<\/b><span style=\"font-weight: 400;\"> 1 sarja, maksimi toistom\u00e4\u00e4r\u00e4<\/span><\/li>\n<\/ul>\n<ol start=\"8\">\n<li><b> Loppuvenyttely:<\/b><span style=\"font-weight: 400;\"> 5\u201310 minuuttia, keskittyen kaikkiin suuriin lihasryhmiin.<\/span><\/li>\n<\/ol>\n<p><b>Huomioitava<\/b><\/p>\n<p><b>a:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Tekniikka:<\/b><span style=\"font-weight: 400;\"> Varmista, ett\u00e4 suoritat jokaisen liikkeen oikealla tekniikalla v\u00e4ltt\u00e4\u00e4ksesi loukkaantumisia.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Progressiivinen Ylikuormitus:<\/b><span style=\"font-weight: 400;\"> Lis\u00e4\u00e4 painoa, kun 12 toistoa tulee helposti t\u00e4yteen, jotta kehitys jatkuu.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Palautuminen:<\/b><span style=\"font-weight: 400;\"> Kuuntele kehoasi ja varmista, ett\u00e4 annat itsellesi tarpeeksi aikaa palautua harjoitusten v\u00e4lill\u00e4. HIT on intensiivist\u00e4 ja voi vaatia enemm\u00e4n palautumisaikaa verrattuna perinteisempiin ohjelmiin.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Ravitsemus ja Hydratointi:<\/b><span style=\"font-weight: 400;\"> Oikeanlainen ravinto ja riitt\u00e4v\u00e4 nesteytys ovat avainasemassa palautumisen ja lihasmassan kasvun kannalta.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Muista, ett\u00e4 yksil\u00f6lliset erot vaikuttavat siihen, kuinka keho reagoi harjoitteluun. Aloita kevyemmill\u00e4 painoilla, kunnes opit oikean suoritustekniikan ja kehosi tottuu HIT-harjoittelun intensiteettiin.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>HIT Ohjelma lihasmassan kasvattamiseen keski-ik\u00e4iselle miehelle, jolla on jo vuosien treenikokemus. High Intensity Training (HIT) on Arthur Jonesin kehitt\u00e4m\u00e4 voimaharjoittelumenetelm\u00e4, joka korostaa lyhyit\u00e4, mutta eritt\u00e4in intensiivisi\u00e4 harjoitussessioita. HIT:n perusajatuksena on, ett\u00e4 lihakset stimuloidaan parhaiten yhdell\u00e4, \u00e4\u00e4rimm\u00e4isen intensiivisell\u00e4 sarjalla per lihasryhm\u00e4, mik\u00e4 johtaa tehokkaaseen lihaskasvuun ja voiman kehittymiseen. T\u00e4m\u00e4 menetelm\u00e4 voi olla erityisen tehokas keski-ik\u00e4isille miehille, [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":11912,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"class_list":["post-11910","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blogi"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>HIT \u2013 Arthur Jonesin High Intensity Training Method | HC GYM<\/title>\n<meta name=\"description\" content=\"High Intensity Training (HIT) on Arthur Jonesin kehitt\u00e4m\u00e4 voimaharjoittelumenetelm\u00e4, joka korostaa lyhyit\u00e4, mutta eritt\u00e4in intensiivisi\u00e4 harjoitussessioita...\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" 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