{"id":2988,"date":"2015-02-18T08:22:00","date_gmt":"2015-02-18T06:22:00","guid":{"rendered":"https:\/\/vanagc.goldenclub.ee\/?p=2988"},"modified":"2015-02-18T08:22:00","modified_gmt":"2015-02-18T06:22:00","slug":"kristjani-esimese-kuu-kokkuvote-video","status":"publish","type":"post","link":"https:\/\/vanagc.goldenclub.ee\/en\/kristjani-esimese-kuu-kokkuvote-video\/","title":{"rendered":"Kristjani esimese kuu kokkuv\u00f5te (video)"},"content":{"rendered":"<p><span style=\"font-size: 10pt;\">Veebruari alguses v\u00f5tsime kokku Kristjani esimese kuu treeninguid ning tegime ka uue kehakoostise m\u00f5\u00f5tmise, mille tulemused olid igati eeskujulikud. Tore oli t\u00e4heldada, et lisaks v\u00e4iksemale kaalunumbrile oli tunduvalt kahanenud ka keha \u00fcldine rasvaprotsent. Varasemalt normi piirest v\u00e4ljas olnud vistseraalse rasva protsent oli langenud normi piiridesse (vistseraalne rasv &#8211; k\u00f5hupiirkonna organites ja neid \u00fcmbritsev rasv). Suure k\u00fcsim\u00e4rgi all oli lihasmassi osakaal kehas, mis n\u00e4itas siiski t\u00f5usu hoolimata esimesel kuul peamiselt jooksulindil m\u00f6\u00f6dunud kardiotreeningust. Laktaaditesti tulemustest l\u00e4htuvalt saime kardiotreeningu planeerimisel kasutada intervallmeetodit, kuna Kristjanil oli hea p\u00f5hivastupidavus t\u00e4iesti olemas. Etteruttavalt v\u00f5in \u00f6elda, et Kristjani kardiotreeningu n\u00e4idud paranevad j\u00f5udsalt ning t\u00f5usuteel on ka \u00fcldine aeroobne v\u00f5imekus. Kardiotreeningu k\u00f5rvale lisasime esimesel treeningkuul ka j\u00f5usaalitreeningu.<\/span><\/p>\n<p><span style=\"font-size: 10pt;\">Sageli v\u00f5ib j\u00f5usaalis ringivaadates t\u00e4heldada harjutuste sooritamist konkreetset harjutust mittetoetava ning\u00a0 suure vigastusriskiga kehaasendiga. Seet\u00f5ttu alustasimegi Kristjaniga enne j\u00f5usaali harjutuste juurde asumist hoopis \u00f5ige kehaasendi leidmisega. T\u00e4nap\u00e4eva infotehnoloogia ning sellest tulenevad igap\u00e4evased eluviisid on meie loomulikku kehaasendit tunduvalt &#8220;korrigeerinud&#8221; seades aga seel\u00e4bi arvestatava koormuse inimese l\u00fclisambale. Istudes pikki tunde kontorilaua taga, hiljem autoroolis ja kodus diivanil ei suuda me n\u00e4ha kuiv\u00f5rd palju m\u00f5jutavad need sundasendid meie keha. Minnes veidi detailidesse n\u00e4eme me l\u00fchenenud lihaseid rindkeres, suhteliselt liikuvusvaeguses olevat \u00f5laliigest (mis peaks olema meil pigem hea liikuvusega) ning ka pikenenud asendis ja toonusevaeseid \u00fclaselja lihaseid. Seda k\u00f5ike on aga v\u00f5imalik muuta ning \u00fcheks heaks viisiks ongi alustada \u00f5ige kehaasendi leidmisega. Parimaks abivahendiks \u00f5ige kehaasendi leidmisel on kahtlemata personaaltreener, kes saab k\u00f5rvalt j\u00e4lgides ning kontrollides anda selleks parimaid juhiseid. Juhul kui on soov siiski iseseisvalt treenida, tasuks kasv\u00f5i \u00fchekordselt teha p\u00f5hiharjutused l\u00e4bi koos personaaltreeneriga, et kindlustada omale v\u00f5imalikult efektiivne ning eesk\u00e4tt loomulikult ohutu treening. \u00d5iget kehaasendit toetavad harjutused said ka lahutamatuks osaks Kristjani treeningus. Algselt igaminutilised meeldetuletused on j\u00e4\u00e4nud j\u00e4rjest harvemaks n\u00e4htuseks ning on r\u00f5\u00f5m t\u00f5deda, et Kristjan on hakanud ise teadlikult oma keha j\u00e4lgima.<\/span><\/p>\n<p><span style=\"font-size: 10pt;\">J\u00e4rgmisele kuule l\u00e4heb Kristjan vastu igati positiivselt ja motiveeritult. Muutused igap\u00e4evases toitumises on h\u00e4sti kinnistunud ning \u00fcllataval kombel on Kristjan taasavastanud palju lemmikuid toiduaineid, mis ka tervislikkuse poolest silma paistavad. Aastaid tagasi tolmukihi alla mattunud Kristjani pulsikell on n\u00fc\u00fcdsest igap\u00e4evases t\u00f6\u00f6s ja t\u00e4iesti hindamatuks abimeheks treeningutes. <\/span><\/p>\n<p><span style=\"font-size: 10pt;\">Oleme lootusrikkad uue kuu tulemuste osas ning pingutame nende nimel! \ud83d\ude42<\/span><\/p>\n<p><span style=\"font-size: 10pt;\">Vaata ka esimese kuu kokkuv\u00f5ttevideot:<\/span><\/p>\n<p><iframe loading=\"lazy\" width=\"900\" height=\"506\" src=\"https:\/\/www.youtube.com\/embed\/QPOytHZpp7w?feature=oembed\" frameborder=\"0\" allowfullscreen><\/iframe><\/p>\n","protected":false},"excerpt":{"rendered":"Veebruari alguses v\u00f5tsime kokku Kristjani esimese kuu treeninguid ning tegime ka uue kehakoostise m\u00f5\u00f5tmise, mille tulemused olid igati eeskujulikud. Tore oli t\u00e4heldada, et lisaks v\u00e4iksemale kaalunumbrile oli tunduvalt kahanenud ka keha \u00fcldine rasvaprotsent. Varasemalt normi piirest v\u00e4ljas olnud vistseraalse rasva protsent oli langenud normi piiridesse (vistseraalne rasv &#8211; k\u00f5hupiirkonna organites ja neid \u00fcmbritsev rasv). Suure&#8230; <br><a class=\"btn btn-primary\" href=\"https:\/\/vanagc.goldenclub.ee\/en\/kristjani-esimese-kuu-kokkuvote-video\/\">View Article<\/a>","protected":false},"author":17,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6,9,12],"tags":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v21.3 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Kristjani esimese kuu kokkuv\u00f5te (video) - Golden Club<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/vanagc.goldenclub.ee\/en\/kristjani-esimese-kuu-kokkuvote-video\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Kristjani esimese kuu kokkuv\u00f5te (video) - Golden Club\" \/>\n<meta property=\"og:description\" content=\"Veebruari alguses v\u00f5tsime kokku Kristjani esimese kuu treeninguid ning tegime ka uue kehakoostise m\u00f5\u00f5tmise, mille tulemused olid igati eeskujulikud. Tore oli t\u00e4heldada, et lisaks v\u00e4iksemale kaalunumbrile oli tunduvalt kahanenud ka keha \u00fcldine rasvaprotsent. Varasemalt normi piirest v\u00e4ljas olnud vistseraalse rasva protsent oli langenud normi piiridesse (vistseraalne rasv &#8211; k\u00f5hupiirkonna organites ja neid \u00fcmbritsev rasv). Suure... View Article\" \/>\n<meta property=\"og:url\" content=\"https:\/\/vanagc.goldenclub.ee\/en\/kristjani-esimese-kuu-kokkuvote-video\/\" \/>\n<meta property=\"og:site_name\" content=\"Golden Club\" \/>\n<meta property=\"article:published_time\" content=\"2015-02-18T06:22:00+00:00\" \/>\n<meta name=\"author\" content=\"Karin Kaleta\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Karin Kaleta\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"2 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/vanagc.goldenclub.ee\/en\/kristjani-esimese-kuu-kokkuvote-video\/\",\"url\":\"https:\/\/vanagc.goldenclub.ee\/en\/kristjani-esimese-kuu-kokkuvote-video\/\",\"name\":\"Kristjani esimese kuu kokkuv\u00f5te (video) - Golden Club\",\"isPartOf\":{\"@id\":\"https:\/\/vanagc.goldenclub.ee\/#website\"},\"datePublished\":\"2015-02-18T06:22:00+00:00\",\"dateModified\":\"2015-02-18T06:22:00+00:00\",\"author\":{\"@id\":\"https:\/\/vanagc.goldenclub.ee\/#\/schema\/person\/c83d9f61b4b2af770c9f9b0019ac762f\"},\"breadcrumb\":{\"@id\":\"https:\/\/vanagc.goldenclub.ee\/en\/kristjani-esimese-kuu-kokkuvote-video\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/vanagc.goldenclub.ee\/en\/kristjani-esimese-kuu-kokkuvote-video\/\"]}]},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/vanagc.goldenclub.ee\/en\/kristjani-esimese-kuu-kokkuvote-video\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/vanagc.goldenclub.ee\/en\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Kristjani esimese kuu kokkuv\u00f5te (video)\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/vanagc.goldenclub.ee\/#website\",\"url\":\"https:\/\/vanagc.goldenclub.ee\/\",\"name\":\"Golden Club\",\"description\":\"\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/vanagc.goldenclub.ee\/?s={search_term_string}\"},\"query-input\":\"required name=search_term_string\"}],\"inLanguage\":\"en-US\"},{\"@type\":\"Person\",\"@id\":\"https:\/\/vanagc.goldenclub.ee\/#\/schema\/person\/c83d9f61b4b2af770c9f9b0019ac762f\",\"name\":\"Karin Kaleta\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/vanagc.goldenclub.ee\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/f059251cc7aebc8a3dcce6b0ff7292e7?s=96&d=mm&r=g\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/f059251cc7aebc8a3dcce6b0ff7292e7?s=96&d=mm&r=g\",\"caption\":\"Karin Kaleta\"},\"url\":\"https:\/\/vanagc.goldenclub.ee\/en\/author\/karinkaleta\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Kristjani esimese kuu kokkuv\u00f5te (video) - Golden Club","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/vanagc.goldenclub.ee\/en\/kristjani-esimese-kuu-kokkuvote-video\/","og_locale":"en_US","og_type":"article","og_title":"Kristjani esimese kuu kokkuv\u00f5te (video) - Golden Club","og_description":"Veebruari alguses v\u00f5tsime kokku Kristjani esimese kuu treeninguid ning tegime ka uue kehakoostise m\u00f5\u00f5tmise, mille tulemused olid igati eeskujulikud. Tore oli t\u00e4heldada, et lisaks v\u00e4iksemale kaalunumbrile oli tunduvalt kahanenud ka keha \u00fcldine rasvaprotsent. Varasemalt normi piirest v\u00e4ljas olnud vistseraalse rasva protsent oli langenud normi piiridesse (vistseraalne rasv &#8211; k\u00f5hupiirkonna organites ja neid \u00fcmbritsev rasv). Suure... View Article","og_url":"https:\/\/vanagc.goldenclub.ee\/en\/kristjani-esimese-kuu-kokkuvote-video\/","og_site_name":"Golden Club","article_published_time":"2015-02-18T06:22:00+00:00","author":"Karin Kaleta","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Karin Kaleta","Est. reading time":"2 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"WebPage","@id":"https:\/\/vanagc.goldenclub.ee\/en\/kristjani-esimese-kuu-kokkuvote-video\/","url":"https:\/\/vanagc.goldenclub.ee\/en\/kristjani-esimese-kuu-kokkuvote-video\/","name":"Kristjani esimese kuu kokkuv\u00f5te (video) - Golden Club","isPartOf":{"@id":"https:\/\/vanagc.goldenclub.ee\/#website"},"datePublished":"2015-02-18T06:22:00+00:00","dateModified":"2015-02-18T06:22:00+00:00","author":{"@id":"https:\/\/vanagc.goldenclub.ee\/#\/schema\/person\/c83d9f61b4b2af770c9f9b0019ac762f"},"breadcrumb":{"@id":"https:\/\/vanagc.goldenclub.ee\/en\/kristjani-esimese-kuu-kokkuvote-video\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/vanagc.goldenclub.ee\/en\/kristjani-esimese-kuu-kokkuvote-video\/"]}]},{"@type":"BreadcrumbList","@id":"https:\/\/vanagc.goldenclub.ee\/en\/kristjani-esimese-kuu-kokkuvote-video\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/vanagc.goldenclub.ee\/en\/"},{"@type":"ListItem","position":2,"name":"Kristjani esimese kuu kokkuv\u00f5te (video)"}]},{"@type":"WebSite","@id":"https:\/\/vanagc.goldenclub.ee\/#website","url":"https:\/\/vanagc.goldenclub.ee\/","name":"Golden Club","description":"","potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/vanagc.goldenclub.ee\/?s={search_term_string}"},"query-input":"required name=search_term_string"}],"inLanguage":"en-US"},{"@type":"Person","@id":"https:\/\/vanagc.goldenclub.ee\/#\/schema\/person\/c83d9f61b4b2af770c9f9b0019ac762f","name":"Karin Kaleta","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/vanagc.goldenclub.ee\/#\/schema\/person\/image\/","url":"https:\/\/secure.gravatar.com\/avatar\/f059251cc7aebc8a3dcce6b0ff7292e7?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/f059251cc7aebc8a3dcce6b0ff7292e7?s=96&d=mm&r=g","caption":"Karin Kaleta"},"url":"https:\/\/vanagc.goldenclub.ee\/en\/author\/karinkaleta\/"}]}},"_links":{"self":[{"href":"https:\/\/vanagc.goldenclub.ee\/en\/wp-json\/wp\/v2\/posts\/2988"}],"collection":[{"href":"https:\/\/vanagc.goldenclub.ee\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/vanagc.goldenclub.ee\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/vanagc.goldenclub.ee\/en\/wp-json\/wp\/v2\/users\/17"}],"replies":[{"embeddable":true,"href":"https:\/\/vanagc.goldenclub.ee\/en\/wp-json\/wp\/v2\/comments?post=2988"}],"version-history":[{"count":0,"href":"https:\/\/vanagc.goldenclub.ee\/en\/wp-json\/wp\/v2\/posts\/2988\/revisions"}],"wp:attachment":[{"href":"https:\/\/vanagc.goldenclub.ee\/en\/wp-json\/wp\/v2\/media?parent=2988"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/vanagc.goldenclub.ee\/en\/wp-json\/wp\/v2\/categories?post=2988"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/vanagc.goldenclub.ee\/en\/wp-json\/wp\/v2\/tags?post=2988"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}