{"id":12427,"date":"2024-08-23T10:28:44","date_gmt":"2024-08-23T10:28:44","guid":{"rendered":"https:\/\/hcgym.ee\/blogi\/spartalaste-gladiaatorite-rinnalt-surumise-programm-trennikava-taiendatud-toidulisanditega\/"},"modified":"2024-08-23T10:31:08","modified_gmt":"2024-08-23T10:31:08","slug":"spartan-gladiaattoreiden","status":"publish","type":"post","link":"https:\/\/hcgym.ee\/fi\/blogi\/spartan-gladiaattoreiden\/","title":{"rendered":"\u201dSpartan Gladiaattoreiden\u201d Penkkipunnerrusohjelma Ravintolisill\u00e4 Tehostettuna"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">T\u00e4ss\u00e4 yhdistetty ohjelma, joka sis\u00e4lt\u00e4\u00e4 sek\u00e4 treenit ett\u00e4 ravintolis\u00e4t jokaiselle p\u00e4iv\u00e4lle, jotta saat parhaan mahdollisen hy\u00f6dyn treenist\u00e4 ja palautumisesta.<\/span><\/p>\n<p><b>P\u00e4iv\u00e4 1: Raskas Penkkipunnerrus + Yl\u00e4kehon Harjoitukset<\/b><\/p>\n<p><b>L\u00e4mmittely:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hyppynaru &#8211; 5 minuuttia<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dynaamiset venytykset: Rintakeh\u00e4, olkap\u00e4\u00e4t, k\u00e4det<\/span><\/li>\n<\/ul>\n<p><b>P\u00e4\u00e4treeni:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Penkkipunnerrus<\/b><span style=\"font-weight: 400;\">: 5&#215;5 raskailla painoilla (Lepo 2\u20133 minuuttia sarjojen v\u00e4lill\u00e4)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Kapea penkkipunnerrus<\/b><span style=\"font-weight: 400;\">: 4&#215;6-8<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Kulmasoutu<\/b><span style=\"font-weight: 400;\">: 4&#215;8-10<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Olkap\u00e4\u00e4punnerrus k\u00e4sipainoilla<\/b><span style=\"font-weight: 400;\">: 3&#215;8-10<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Pystysoutu tangolla<\/b><span style=\"font-weight: 400;\">: 3&#215;8-10<\/span><\/li>\n<\/ul>\n<p><b>Viimeistely:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Kehonpainopunnerrukset (Push-ups) &#8211; 3 sarjaa maksimitoistoja<\/span><\/li>\n<\/ul>\n<p><b>Ravintolis\u00e4t:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Aamulla (Tyhj\u00e4\u00e4n vatsaan):<\/b>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">L-Argiini jauhe: 5 grammaa<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">HC PRO Omega 3: 2 kapselia<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">HC PRO ADEK: 1 kapseli<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Ennen treeni\u00e4:<\/b>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Acetyl L-Karnitiini: 500 mg<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Heti treenin j\u00e4lkeen:<\/b>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">SELF Glutamiinipeptidit: 10 grammaa<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">HC PRO Wheymix: 30 grammaa<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Illalla:<\/b>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">HC PRO Magnesium sitraatti: 300 mg<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">HC PRO Sinkki: 30 mg<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Q10: 100 mg<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">HC PRO Wheymix: 30 grammaa<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>P\u00e4iv\u00e4 2: Toiminnallinen Treeni + Keskivartalo<\/b><\/p>\n<p><b>L\u00e4mmittely:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Spartalainen paini &#8211; L\u00e4mmittelyliikkeet<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Karhuk\u00e4vely &#8211; 3&#215;15 metri\u00e4<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Crab Walk &#8211; 3&#215;15 metri\u00e4<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dynaamiset venytykset: Koko keho<\/span><\/li>\n<\/ul>\n<p><b>P\u00e4\u00e4treeni:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Miekankalisteluliike (kahvakuulalla)<\/b><span style=\"font-weight: 400;\">: 3&#215;12 (per k\u00e4si)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Farmarik\u00e4vely painoilla<\/b><span style=\"font-weight: 400;\">: 4&#215;20 metri\u00e4<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Hevosk\u00e4vely kyykyss\u00e4 (Duck Walk)<\/b><span style=\"font-weight: 400;\">: 3&#215;15 metri\u00e4<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Kahvakuulaheilautus<\/b><span style=\"font-weight: 400;\">: 4&#215;12-15<\/span><\/li>\n<\/ul>\n<p><b>Keskivartalon harjoitteet:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ristikk\u00e4iset vatsalihasrutistukset &#8211; 3&#215;15<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lankutus &#8211; 3&#215;1 minuutti<\/span><\/li>\n<\/ul>\n<p><b>Ravintolis\u00e4t:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Aamulla (Tyhj\u00e4\u00e4n vatsaan):<\/b>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">L-Argiini jauhe: 5 grammaa<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">HC PRO Omega 3: 2 kapselia<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">HC PRO ADEK: 1 kapseli<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Ennen treeni\u00e4:<\/b>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Acetyl L-Karnitiini: 500 mg<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Heti treenin j\u00e4lkeen:<\/b>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">SELF Glutamiinipeptidit: 10 grammaa<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">HC PRO Wheymix: 30 grammaa<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Illalla:<\/b>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">HC PRO Magnesium sitraatti: 300 mg<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">HC PRO Sinkki: 30 mg<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Q10: 100 mg.<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">HC PRO Wheymix: 30 grammaa<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>P\u00e4iv\u00e4 3: Kevyt Penkkipunnerrus + Alavartalon Harjoitukset<\/b><\/p>\n<p><b>L\u00e4mmittely:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Kevyt juoksu\/k\u00e4vely juoksumatolla &#8211; 5-10 minuuttia<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dynaamiset venytykset: Alavartalo<\/span><\/li>\n<\/ul>\n<p><b>P\u00e4\u00e4treeni:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Penkkipunnerrus<\/b><span style=\"font-weight: 400;\">: 4&#215;8 kevyill\u00e4 painoilla (keskity tekniikkaan)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Kyykky<\/b><span style=\"font-weight: 400;\">: 4&#215;6-8<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Askelkyykky k\u00e4sipainoilla<\/b><span style=\"font-weight: 400;\">: 3&#215;12 (per jalka)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Takareiden koukistus laitteessa<\/b><span style=\"font-weight: 400;\">: 3&#215;10-12<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Pohjenousut<\/b><span style=\"font-weight: 400;\">: 3&#215;15-20<\/span><\/li>\n<\/ul>\n<p><b>Viimeistely:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Kehonpainokyykyt (Bodyweight squats) &#8211; 3 sarjaa maksimitoistoja<\/span><\/li>\n<\/ul>\n<p><b>Ravintolis\u00e4t:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Aamulla (Tyhj\u00e4\u00e4n vatsaan):<\/b>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">L-Argiini jauhe: 5 grammaa<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">HC PRO Omega 3: 2 kapselia<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">HC PRO ADEK: 1 kapseli<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Ennen treeni\u00e4:<\/b>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Acetyl L-Karnitiini: 500 mg<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Heti treenin j\u00e4lkeen:<\/b>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">SELF Glutamiinipeptidit: 10 grammaa<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">HC PRO Wheymix: 30 grammaa<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Illalla:<\/b>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">HC PRO Magnesium sitraatti: 300 mg<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">HC PRO Sinkki: 30 mg<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Q10: 100 mg<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">HC PRO Wheymix: 30 grammaa<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>P\u00e4iv\u00e4 4: Toiminnallinen Treeni + Koko Keho<\/b><\/p>\n<p><b>L\u00e4mmittely:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Spartalainen hyppy &#8211; L\u00e4mmittelyliikkeet<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hyppyhaara-perushyppy &#8211; 3&#215;20<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Vuorikiipeilij\u00e4 (Mountain climber) &#8211; 3&#215;20<\/span><\/li>\n<\/ul>\n<p><b>P\u00e4\u00e4treeni:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Leuanveto<\/b><span style=\"font-weight: 400;\">: 4xMax<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Battle Rope &#8211; k\u00f6ysitreeni<\/b><span style=\"font-weight: 400;\">: 4&#215;30 sekuntia<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Kahvakuula yl\u00f6s-alaus<\/b><span style=\"font-weight: 400;\">: 4&#215;12 (per puoli)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Kahvakuula rinnalleveto + ty\u00f6nt\u00f6<\/b><span style=\"font-weight: 400;\">: 4&#215;8 (per puoli)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>M\u00e4kivetojuoksut (Jos mahdollista)<\/b><span style=\"font-weight: 400;\">: 4&#215;50 metri\u00e4<\/span><\/li>\n<\/ul>\n<p><b>Viimeistely:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pystypunnerrus (Handstand push-ups) &#8211; 3xMax tai k\u00e4sill\u00e4seisontaharjoitus sein\u00e4\u00e4 vasten<\/span><\/li>\n<\/ul>\n<p><b>Ravintolis\u00e4t:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Aamulla (Tyhj\u00e4\u00e4n vatsaan):<\/b>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">L-Argiini jauhe: 5 grammaa<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">HC PRO Omega 3: 2 kapselia<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">HC PRO ADEK: 1 kapseli<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Ennen treeni\u00e4:<\/b>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Acetyl L-Karnitiini: 500 mg<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Heti treenin j\u00e4lkeen:<\/b>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">SELF Glutamiinipeptidit: 10 grammaa<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">HC PRO Wheymix: 30 grammaa<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Illalla:<\/b>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">HC PRO Magnesium sitraatti: 300 mg<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">HC PRO Sinkki: 30 mg<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Q10: 100 mg.<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">HC PRO Wheymix: 30 grammaa<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>Lis\u00e4huomiot:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Vesi:<\/b><span style=\"font-weight: 400;\"> Muista juoda runsaasti vett\u00e4 koko p\u00e4iv\u00e4n ajan, erityisesti treenien aikana ja ravintolisien kanssa.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lepop\u00e4iv\u00e4t:<\/b><span style=\"font-weight: 400;\"> Lepop\u00e4ivin\u00e4 voit edelleen nauttia Omega 3, ADEK, C-vitamiini, HC PRO Wheymix: 30 grammaa ja Sinkki tukemaan yleist\u00e4 terveytt\u00e4 ja palautumista.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">T\u00e4m\u00e4 yhdistetty ohjelma varmistaa, ett\u00e4 saat kaiken irti sek\u00e4 harjoittelusta ett\u00e4 ravintolisist\u00e4, mik\u00e4 auttaa sinua saavuttamaan tavoitteesi voimassa, kest\u00e4vyydess\u00e4 ja lihasmassan kehityksess\u00e4.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>T\u00e4ss\u00e4 yhdistetty ohjelma, joka sis\u00e4lt\u00e4\u00e4 sek\u00e4 treenit ett\u00e4 ravintolis\u00e4t jokaiselle p\u00e4iv\u00e4lle, jotta saat parhaan mahdollisen hy\u00f6dyn treenist\u00e4 ja palautumisesta. P\u00e4iv\u00e4 1: Raskas Penkkipunnerrus + Yl\u00e4kehon Harjoitukset L\u00e4mmittely: Hyppynaru &#8211; 5 minuuttia Dynaamiset venytykset: Rintakeh\u00e4, olkap\u00e4\u00e4t, k\u00e4det P\u00e4\u00e4treeni: Penkkipunnerrus: 5&#215;5 raskailla painoilla (Lepo 2\u20133 minuuttia sarjojen v\u00e4lill\u00e4) Kapea penkkipunnerrus: 4&#215;6-8 Kulmasoutu: 4&#215;8-10 Olkap\u00e4\u00e4punnerrus k\u00e4sipainoilla: 3&#215;8-10 Pystysoutu [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":12424,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"class_list":["post-12427","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>\u201dSpartan Gladiaattoreiden\u201d Penkkipunnerrusohjelma 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