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Treenivartti 7 - se paljon puhuttu "core"

Tässä treenissä keskitytään "coreen", eli keskivartalon lihasten vahvistamiseen. Vahvasta keskivartalosta on hyötyä monessa tilanteessa.

Liikkeet suoritetaan yksitellen. Kun saat yhden liikkeen kaikki sarjat suoritettua, voit siirtyä seuraavaan. Valitse vastus/paino niin, että viimeiset toistot tuntuvat raskailta.

Videoilla näet mallisuoritukset, ja kirjallisiin ohjeisiin pääset sivun alareunasta.

Lämmittely:

Aloita harjoitus lämmittelemällä esimerkiksi kävellen tai pyöräillen (salille tai juoksumatolla/kuntopyörällä), ja tee tarvittaessa kevyitä avaavia venytyksiä.

1. Vatsarutistus

Sarjat: 2-3
Toistot/sarja: 10
Lepo: 1min jokaisen sarjan välissä

Huomiot:

Pyri säätämään laite niin, että saat mahdollisimman pitkän liikeradan

2. Selän ojennus

Sarjat: 2-3
Toistot/sarja: 10
Lepo: 1min jokaisen sarjan välissä

Huomiot:

Pyri säätämään laite niin, että saat mahdollisimman pitkän liikeradan

3. Sivutaivutus taljassa

Sarjat: 2-3
Toistot/sarja: 10/puoli
Lepo: 1min jokaisen sarjan välissä

Huomiot:

Seiso tukevassa haarassa selkä suorana ja vatsa tiukkana
Lantio pysyy paikallaan
Liike tulee kyljestä

Ja sitten saunaan! 😃

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laravel_session	erp.fressi.fi	Internally laravel uses laravel_session to identify a session instance for a user	2 tuntia
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_pk_id#	.castr.io	Enables collection of statistics on user visit to the website anonymously. Information collected include pages read, average time spent and the number of visits. The default validity of this cookie is 1 year.	1 vuosi 27 päivää
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_gid	.fressi.fi	Keeps an entry of unique ID which is then used to come up with statistical data on website usage by visitors. It is a HTTP cookie type and expires after a browsing session.	23 tuntia 59 minuuttia
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_ga	.fressi.fi	It records a particular ID used to come up with data about website usage by the user. It is a HTTP cookie that expires after 2 years.	1 vuosi 11 kuukautta 29 päivää
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_pk_id#	www.fressi.fi	Enables collection of statistics on user visit to the website anonymously. Information collected include pages read, average time spent and the number of visits. The default validity of this cookie is 1 year.	1 vuosi 27 päivää
_gat#	.kauppa.fressi.fi	Enables Google Analytics regulate the rate of requesting. It is a HTTP cookie type that lasts for a session.	1 minuutti
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VISITOR_INFO1_LIVE	.youtube.com	YouTube is a Google-owned platform for hosting and sharing videos. YouTube collects user data through videos embedded in websites, which is aggregated with profile data from other Google services in order to display targeted advertising to web visitors across a broad range of their own and other websites. Used by Google in combination with SID to verify Google user account and most recent login time.	5 kuukautta 27 päivää
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