{"id":14037,"date":"2025-03-11T09:39:54","date_gmt":"2025-03-11T09:39:54","guid":{"rendered":"https:\/\/hcgym.ee\/blogi\/treeningkava-3-kuuline-fitness-kulturism-treeningkava\/"},"modified":"2025-03-11T12:45:59","modified_gmt":"2025-03-11T12:45:59","slug":"treeningkava-3-kuuline-fitness-kulturism-treeningkava","status":"publish","type":"post","link":"https:\/\/hcgym.ee\/fi\/blogi\/treeningkava-3-kuuline-fitness-kulturism-treeningkava\/","title":{"rendered":"Treeningkava naistele 3-kuuline Fitness\/kulturism"},"content":{"rendered":"<p><b>Treeniohjelma: 3 kuukauden fitness\/kulturismi ohjelma (suomeksi)<\/b><\/p>\n<p><b>Tavoite<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Parantaa voimatasoja (erityisesti kyykyiss\u00e4, maastavedoissa ja penkkipunnerruksissa)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Kehitt\u00e4\u00e4 py\u00f6re\u00e4mpi\u00e4 pakaroita ja leve\u00e4mpi\u00e4 hartioita<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tasapainottaa kuormitus maksimi- ja tukitreenien v\u00e4lill\u00e4<\/span><\/li>\n<\/ul>\n<p><b>Yleiset periaatteet<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Treenit 2 kertaa viikossa<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 maksimiharjoitus ja 1 tukevampi, kevyempi harjoitus<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">K\u00e4ytet\u00e4\u00e4n perusliikkeit\u00e4<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Progressio 3 kuukauden aikana painoja ja\/tai toistom\u00e4\u00e4ri\u00e4 lis\u00e4\u00e4m\u00e4ll\u00e4<\/span><\/li>\n<\/ul>\n<p><b>Treeniohjelma<\/b><\/p>\n<ol>\n<li><b> Kuukausi: Sopeutumisjakso<\/b><\/li>\n<\/ol>\n<p><b>Treeni 1: Maksimaalinen<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Kyykyt tangolla (vaihtoehdot: jalkapr\u00e4ssi, goblet-kyykky, bulgarialainen kyykky): 4 x 6\u20138 toistoa<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Maastavedot: 4 x 6-8 toistoa<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Polviasennossa jalkapr\u00e4ssi, \u201ctaakse potku polvillaan laitteessa\u201d: 3 x 10 toistoa<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Penkkipunnerrus: 3 x 6-8 toistoa<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">K\u00e4sipainolla sivunostot: 3 x 10-12 toistoa<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lu Raises (hartianostot): 2 x 20\u201330 toistoa kevyell\u00e4 painolla<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lankku: 3 x 60 sek<\/span><\/li>\n<\/ol>\n<p><b>Treeni 2: Tukeva<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Askelkyykyt k\u00e4sipainoilla: 3 x 10 toistoa per jalka<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lantionnostot tangolla: 3 x 12 toistoa<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">K\u00e4sipainolla vipunostot (hartiat): 3 x 12 toistoa<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Alatalja veto: 3 x 10 toistoa<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sivulankku: 2 x 45 sek per puoli<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lu Raises (hartianostot): 2 x 20\u201330 toistoa kevyell\u00e4 painolla<\/span><\/li>\n<\/ol>\n<ol start=\"2\">\n<li><b> Kuukausi: Progressio ja kuorman lis\u00e4\u00e4minen<\/b><\/li>\n<\/ol>\n<p><b>Treeni 1: Maksimaalinen<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Kyykyt tangolla (vaihtoehdot: jalkapr\u00e4ssi, goblet-kyykky, bulgarialainen kyykky): 5 x 5 toistoa (painojen lis\u00e4\u00e4minen)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Maastavedot: 4 x 6 toistoa<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lantionnostot tangolla tai HC PRO laitteella: 4 x 8 toistoa<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Penkkipunnerrus: 4 x 6 toistoa<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">K\u00e4sipainolla sivunostot: 4 x 10 toistoa<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lu Raises (hartianostot): 2 x 20\u201330 toistoa kevyell\u00e4 painolla<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Painotettu lankku: 3 x 60 sek<\/span><\/li>\n<\/ol>\n<p><b>Treeni 2: Tukeva<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Goblet-kyykyt: 3 x 12 toistoa<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Kapean asennon jalkapr\u00e4ssi: 3 x 10 toistoa<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">K\u00e4sipainolla etunostot: 3 x 10 toistoa<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Alatalja veto: 3 x 8 toistoa (kevyempi paino)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Jalkojen nosto roikkuen: 2 x 10-15 toistoa<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lu Raises (hartianostot): 2 x 20\u201330 toistoa kevyell\u00e4 painolla<\/span><\/li>\n<\/ol>\n<ol start=\"3\">\n<li><b> Kuukausi: Huippujakso ja maksimitestit<\/b><\/li>\n<\/ol>\n<p><b>Treeni 1: Maksimaalinen<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Kyykyt tangolla (vaihtoehdot: jalkapr\u00e4ssi, goblet-kyykky, bulgarialainen kyykky): 3 x 3\u20135 toistoa (maksimipainojen testaus)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Maastavedot: 3 x 3-5 toistoa<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lantionnostot tangolla tai HC PRO laitteella: 4 x 6-8 toistoa<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Penkkipunnerrus: 3 x 3-5 toistoa<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">K\u00e4sipainolla sivunostot: 3 x 8-10 toistoa<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lu Raises (hartianostot): 2 x 20\u201330 toistoa kevyell\u00e4 painolla<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Painotettu lankku: 3 x 90 sek<\/span><\/li>\n<\/ol>\n<p><b>Treeni 2: Tukeva<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sivuk\u00e4vely kuminauhalla (pakaroiden aktivointi): 3 x 15 askelta per puoli<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Kevyt maastaveto k\u00e4sipainoilla: 3 x 10 toistoa<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">K\u00e4sipainolla vuorotellen etu- ja sivunostot: 3 x 10 toistoa<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Kapean asennon jalkapr\u00e4ssi: 3 x 8 toistoa<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Vatsapy\u00f6r\u00e4n rullaukset: 2 x 10-12 toistoa<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lu Raises (hartianostot): 2 x 20\u201330 toistoa kevyell\u00e4 painolla<\/span><\/li>\n<\/ol>\n<p><b>Suositukset<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lis\u00e4\u00e4 painoja v\u00e4hitellen tuntemuksen mukaan<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keskity tekniikkaan, erityisesti perusliikkeiss\u00e4<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Maksimip\u00e4ivin\u00e4 k\u00e4yt\u00e4 enemm\u00e4n aikaa l\u00e4mmittelyyn ja tee testisarjoja<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Huolehdi riitt\u00e4v\u00e4st\u00e4 levosta ja seuraa ruokavaliota lihaskasvun ja palautumisen tueksi<\/span><\/li>\n<\/ul>\n<p><b>Lopullinen tavoite<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lis\u00e4\u00e4 painoja kyykyiss\u00e4, maastavedoissa ja penkkipunnerruksissa 10\u201315 %<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">N\u00e4kyv\u00e4 kehitys py\u00f6re\u00e4mmiss\u00e4 pakaroissa ja leve\u00e4mmiss\u00e4 hartioissa<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Parempi fyysinen kunto ja hyvinvointi<\/span><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Treeniohjelma: 3 kuukauden fitness\/kulturismi ohjelma (suomeksi) Tavoite Parantaa voimatasoja (erityisesti kyykyiss\u00e4, maastavedoissa ja penkkipunnerruksissa) Kehitt\u00e4\u00e4 py\u00f6re\u00e4mpi\u00e4 pakaroita ja leve\u00e4mpi\u00e4 hartioita Tasapainottaa kuormitus maksimi- ja tukitreenien v\u00e4lill\u00e4 Yleiset periaatteet Treenit 2 kertaa viikossa 1 maksimiharjoitus ja 1 tukevampi, kevyempi harjoitus K\u00e4ytet\u00e4\u00e4n perusliikkeit\u00e4 Progressio 3 kuukauden aikana painoja ja\/tai toistom\u00e4\u00e4ri\u00e4 lis\u00e4\u00e4m\u00e4ll\u00e4 Treeniohjelma Kuukausi: Sopeutumisjakso Treeni 1: Maksimaalinen [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":14031,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"class_list":["post-14037","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 - 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