{"id":13886,"date":"2025-02-11T15:50:10","date_gmt":"2025-02-11T15:50:10","guid":{"rendered":"https:\/\/hcgym.ee\/blogi\/3-kuuline-joutostekava-trennikava\/"},"modified":"2025-02-11T15:56:17","modified_gmt":"2025-02-11T15:56:17","slug":"3-kuuline-joutostekava-trennikava","status":"publish","type":"post","link":"https:\/\/hcgym.ee\/fi\/blogi\/3-kuuline-joutostekava-trennikava\/","title":{"rendered":"3 kk voimaohjelma  aloittelijoista"},"content":{"rendered":"<p><b>\ud83d\udd39<\/b><b> 3 KK VOIMAOHJELMA\u00a0 Aloittelijoista keskitasolle ja vanhan liiton kehonrakentajille, jotka haluavat kokeilla vaihteeksi toista lajia<\/b><b>\ud83d\udd39<\/b><\/p>\n<p><b>Tavoite:<\/b><span style=\"font-weight: 400;\"> Maksimivoiman kasvattaminen, progressiivinen ylikuormitus<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><b>Harjoitusm\u00e4\u00e4r\u00e4:<\/b><span style=\"font-weight: 400;\"> 4 kertaa viikossa.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Harjoituspainot lasketaan puhtaasti tehdyst\u00e4 maksimituloksesta. Penkiss\u00e4 tanko rintaan ja punnerrus takapuoli penkiss\u00e4 suorille k\u00e4sille.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Kyykyss\u00e4 laskeutumalla ilman trikoota pohjaan asti. Jos k\u00e4yt\u00e4t harjoitellessa polvien l\u00e4mmittimi\u00e4, niin tee maksiminosto my\u00f6s niill\u00e4, niin saat oikeat harjoituspainot ohjelmaan.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><br \/>\n<\/span><b>L\u00e4mmittely ennen joka treeni\u00e4 (10 min):<\/b><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">\u2714<\/span><span style=\"font-weight: 400;\"> Rullaus (etureidet, takareidet, selk\u00e4, rinta)<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">\u2714<\/span><span style=\"font-weight: 400;\"> Dynaaminen venyttely, kyykkyhypyt, kevyet liikkuvuusharjoitukset<\/span><\/p>\n<p><b>\ud83d\udd39<\/b><b> Ohjelma (1.\u20134. viikko) \u2013 Perusvoima ja ty\u00f6kapasiteetti<\/b><\/p>\n<p><span style=\"font-weight: 400;\">\ud83d\udd39<\/span> <b>P\u00e4iv\u00e4 1: Kyykky &amp; vet\u00e4v\u00e4t liikkeet<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Kyykky<\/b><span style=\"font-weight: 400;\"> \u2013 5\u00d75 @ 75% 1RM<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Etukyykky<\/b><span style=\"font-weight: 400;\"> \u2013 4\u00d76<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Romanialainen maastaveto<\/b><span style=\"font-weight: 400;\"> \u2013 4\u00d78<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Vatsarulla<\/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\u00e4iv\u00e4 2: Penkki &amp; yl\u00e4kroppa<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Penkki<\/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\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Pystypunnerrus<\/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<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Leuanvedot<\/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\u00e4iv\u00e4 3: Kevyt liikkuvuus &amp; core<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rullailu ja venyttely<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">30 min kevyt py\u00f6r\u00e4ily tai k\u00e4vely<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Core Circuit<\/b><span style=\"font-weight: 400;\"> (3 kierrosta):<\/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 toistoa<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Superman-liike 12 toistoa<\/span><\/li>\n<\/ol>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">\ud83d\udd39<\/span> <b>P\u00e4iv\u00e4 4: Kyykky &amp; penkki volyymitreeni<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Kyykky<\/b><span style=\"font-weight: 400;\"> \u2013 4\u00d76 @ 75% 1RM<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Penkki<\/b><span style=\"font-weight: 400;\"> \u2013 4\u00d76 @ 75% 1RM<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>L\u00e4hijalka-kyykky<\/b><span style=\"font-weight: 400;\"> \u2013 3\u00d78<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Plank<\/b><span style=\"font-weight: 400;\"> \u2013 3\u00d71 min<\/span><\/li>\n<\/ul>\n<p><b>\ud83d\udd39<\/b><b> Ohjelma (5.\u20138. viikko) \u2013 Maksimivoiman rakentaminen<\/b><\/p>\n<p><span style=\"font-weight: 400;\">\ud83d\udd39<\/span> <b>P\u00e4iv\u00e4 1: Kyykky &amp; vet\u00e4v\u00e4t liikkeet<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Kyykky<\/b><span style=\"font-weight: 400;\"> \u2013 4\u00d74 @ 80\u201385% 1RM<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Maastaveto<\/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\u00e4iv\u00e4 2: Penkki &amp; yl\u00e4kroppa<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Penkki<\/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\u00e4iv\u00e4 4: Kyykky &amp; penkki volyymitreeni<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Kyykky<\/b><span style=\"font-weight: 400;\"> \u2013 4\u00d74 @ 80% 1RM<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Penkki<\/b><span style=\"font-weight: 400;\"> \u2013 4\u00d74 @ 80% 1RM<\/span><\/li>\n<\/ul>\n<p><b>\ud83d\udd39<\/b><b> Ohjelma (9.\u201312. viikko) \u2013 Maksimitestit ja viimeistely<\/b><\/p>\n<p><span style=\"font-weight: 400;\">\ud83d\udd39<\/span> <b>P\u00e4iv\u00e4 1: Kyykky &amp; voimanosto<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Kyykky<\/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\u00e4iv\u00e4 2: Penkki &amp; yl\u00e4kroppa<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Penkki<\/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\u00e4iv\u00e4 4: 1RM-testit<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Kyykky: 95% ja 100% 1RM<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Penkki: 105% 1RM<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">\ud83d\udfe2<\/span> <b>Tavoitteet saavutettu!<\/b><\/p>\n<p><b>J\u00e4\u00e4hdyttely joka treenin j\u00e4lkeen (10 min):<\/b><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">\u2714<\/span><span style=\"font-weight: 400;\"> Rullaus ja staattinen venyttely<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">\u2714<\/span><span style=\"font-weight: 400;\"> Kevyt k\u00e4vely<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\ud83d\udd39 3 KK VOIMAOHJELMA\u00a0 Aloittelijoista keskitasolle ja vanhan liiton kehonrakentajille, jotka haluavat kokeilla vaihteeksi toista lajia\ud83d\udd39 Tavoite: Maksimivoiman kasvattaminen, progressiivinen ylikuormitus Harjoitusm\u00e4\u00e4r\u00e4: 4 kertaa viikossa. Harjoituspainot lasketaan puhtaasti tehdyst\u00e4 maksimituloksesta. Penkiss\u00e4 tanko rintaan ja punnerrus takapuoli penkiss\u00e4 suorille k\u00e4sille.\u00a0 Kyykyss\u00e4 laskeutumalla ilman trikoota pohjaan asti. Jos k\u00e4yt\u00e4t harjoitellessa polvien l\u00e4mmittimi\u00e4, niin tee maksiminosto my\u00f6s niill\u00e4, [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":13880,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"class_list":["post-13886","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>3 kk voimaohjelma aloittelijoista | HC GYM<\/title>\n<meta name=\"description\" content=\"Eesm\u00e4rk: Maksimaalse j\u00f5u arendamine, progressiivne \u00fclekoormus. 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