{"id":140,"date":"2015-05-18T17:15:47","date_gmt":"2015-05-18T14:15:47","guid":{"rendered":"http:\/\/mielenaukea.fi\/wordpress\/?p=140"},"modified":"2015-05-18T17:15:47","modified_gmt":"2015-05-18T14:15:47","slug":"lihaskestavyytta-kehittava-kuntosaliharjoitusohjelma-aerobinen-yhdistelmaharjoitus","status":"publish","type":"post","link":"http:\/\/mielenaukea.fi\/?p=140","title":{"rendered":"Lihaskest\u00e4vyytt\u00e4 kehitt\u00e4v\u00e4 kuntosaliharjoitusohjelma (Aerobinen yhdistelm\u00e4harjoitus)"},"content":{"rendered":"<p>Tee lihaskuntoliikkeit\u00e4 harjoitussuunnitelman mukaan 1-3 kierrosta.<\/p>\n<table>\n<tbody>\n<tr>\n<td><b>Liike<\/b><\/td>\n<td>Suoritusm\u00e4\u00e4r\u00e4<\/td>\n<td>Vaihtoehto<\/td>\n<\/tr>\n<tr>\n<td>1. Aerobinen osuus<\/td>\n<\/tr>\n<tr>\n<td>-Kuntopy\u00f6r\u00e4<\/td>\n<td>5 min<\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td>-Cross Trainer<\/td>\n<td>5 min<\/td>\n<td>tai h\u00f6lkk\u00e4 salille 15min<\/td>\n<\/tr>\n<tr>\n<td>-Soutulaite<\/td>\n<td>5 min<\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td>2. Lihaskunto-osuus<\/td>\n<\/tr>\n<tr>\n<td>-Askelkyykky<\/td>\n<td>40s\/15 toistoa<\/td>\n<td>Jalkakyykky<\/td>\n<\/tr>\n<tr>\n<td>-Etunojapunnerrus<\/td>\n<td>40s\/15 toistoa<\/td>\n<td>Penkkipunnerrus<\/td>\n<\/tr>\n<tr>\n<td>-Vatsarutistus<\/td>\n<td>40s\/15 toistoa<\/td>\n<td>Vinorutistus<\/td>\n<\/tr>\n<tr>\n<td>-Penkille nousu<\/td>\n<td>40s\/15 toistoa<\/td>\n<td>Jalkapr\u00e4ssi<\/td>\n<\/tr>\n<tr>\n<td>-Kulmasoutu levytangolla<\/td>\n<td>40s\/15 toistoa<\/td>\n<td>Yl\u00e4taljaveto eteen<\/td>\n<\/tr>\n<tr>\n<td>-Vartalon ojennus selk\u00e4penkiss\u00e4<\/td>\n<td>40s\/15 toistoa<\/td>\n<td>Sel\u00e4n ojennus laitteessa<\/td>\n<\/tr>\n<tr>\n<td>3. Aerobinen osuus<\/td>\n<\/tr>\n<tr>\n<td>-K\u00e4velymatto<\/td>\n<td>5 min<\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td>-Stepperi<\/td>\n<td>5 min<\/td>\n<td>tai h\u00f6lkk\u00e4 takaisin kotiin 15 min<\/td>\n<\/tr>\n<tr>\n<td>-Kuntopy\u00f6r\u00e4ily<\/td>\n<td>5 min<\/td>\n<td><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>= 30 min aerobista harjoittelua ja 30 min lihaskuntoharjoittelua.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Tee lihaskuntoliikkeit\u00e4 harjoitussuunnitelman mukaan 1-3 kierrosta. Liike Suoritusm\u00e4\u00e4r\u00e4 Vaihtoehto 1. Aerobinen osuus -Kuntopy\u00f6r\u00e4 5 min -Cross Trainer 5 min tai h\u00f6lkk\u00e4 salille 15min -Soutulaite 5 min 2. Lihaskunto-osuus -Askelkyykky 40s\/15 toistoa Jalkakyykky -Etunojapunnerrus 40s\/15 toistoa Penkkipunnerrus -Vatsarutistus 40s\/15 toistoa Vinorutistus &hellip; <a href=\"http:\/\/mielenaukea.fi\/?p=140\">Lue loppuun <span class=\"meta-nav\">&rarr;<\/span><\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[7],"tags":[32,33,31],"class_list":["post-140","post","type-post","status-publish","format-standard","hentry","category-menetelmat","tag-aerobinen-harjoitus","tag-lihaskuntoharjoitus","tag-liikunta"],"_links":{"self":[{"href":"http:\/\/mielenaukea.fi\/index.php?rest_route=\/wp\/v2\/posts\/140","targetHints":{"allow":["GET"]}}],"collection":[{"href":"http:\/\/mielenaukea.fi\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/mielenaukea.fi\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/mielenaukea.fi\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"http:\/\/mielenaukea.fi\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=140"}],"version-history":[{"count":1,"href":"http:\/\/mielenaukea.fi\/index.php?rest_route=\/wp\/v2\/posts\/140\/revisions"}],"predecessor-version":[{"id":141,"href":"http:\/\/mielenaukea.fi\/index.php?rest_route=\/wp\/v2\/posts\/140\/revisions\/141"}],"wp:attachment":[{"href":"http:\/\/mielenaukea.fi\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=140"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/mielenaukea.fi\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=140"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/mielenaukea.fi\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=140"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}