{"id":3008,"date":"2021-03-23T07:34:33","date_gmt":"2021-03-23T07:34:33","guid":{"rendered":"http:\/\/www.fitnesskool.ee\/?p=3008"},"modified":"2021-04-13T12:13:45","modified_gmt":"2021-04-13T12:13:45","slug":"kas-lokaalselt-saab-rasva-kaotada","status":"publish","type":"post","link":"https:\/\/www.fitnesskool.ee\/ru\/kas-lokaalselt-saab-rasva-kaotada\/","title":{"rendered":"Kas lokaalselt saab rasva kaotada ?"},"content":{"rendered":"

Maailmas t\u00f5en\u00e4oliselt ei ole \u00fchtegi inimest kes ei soovi muuta oma v\u00e4limust. V\u00e4hemalt naisi selliseid vist ei eksisteeri. Paljude sooviks on peamiselt kehakaalu langetada.<\/p>\n\n\n\n

Kas on v\u00f5imalik valida, kus kehaosast tahame rasva kaotada ?<\/strong><\/h2>\n\n\n\n


Need, kes kunagi on kaalust alla v\u00f5tnud, teavad, et see protsess ei ole kiire ega lihtne. Teatud kehaosadele suunatud kehakaalu langetamise idee on ka v\u00e4ga ahvatlev: mis juhtuks siis, kui teeks harjutusi n\u00e4iteks k\u00e4tele, tuharatele v\u00f5i k\u00f5hule. Seda nimetatakse lokaalseks rasva p\u00f5letamiseks. Lokaalse rasva p\u00f5letamise idee on selles, et sooritades probleemses piirkonnas lihastele harjutusi, saaks ainult sellest kohast rasva kaotada. <\/p>\n\n\n\n

Lokaalse kaalu langetamise teooria.<\/strong><\/h2>\n\n\n\n

Fitness v\u00e4ljaannetes v\u00f5ib tihti n\u00e4ha ahvatlevaid pealkirju:
“Kas soovite k\u00f5hult rasva kaotada? Tee just seda lihtsat harjutust iga p\u00e4ev\u201d,  \u201eParimad harjutused jalgade\/tuhara salenemiseks “jne. <\/p>\n\n\n\n

V\u00e4ga tihti soovitatakse neile, kes soovivad jalgadest \u00fcmberm\u00f5\u00f5te v\u00e4hendada – teha k\u00fckke. Kes on mures, kuidas oma k\u00e4si v\u00e4iksemaks saada \u2013 teha harjutusei biitsepsile ja triitsepsile ja kui k\u00f5ht suur, siis k\u00f5hulihastele.<\/p>\n\n\n\n

Kuidas kaalu langemise protsess toimub teaduslike uuringute l\u00e4bi ?<\/strong><\/h2>\n\n\n\n

F\u00fc\u00fcsiliste harjutuste teostades teatud tingimustes rasva  kasutatakse energiaks, kuid mitte tingimata kohtadest, mille l\u00e4hedal lihased  t\u00f6\u00f6tavad. <\/p>\n\n\n\n

Alustame k\u00f5hust. <\/strong><\/h3>\n\n\n\n

Uuringus jagati 24 meest ja naist vanuses 18-40 aastat kahte r\u00fchma, millest \u00fcks tegi  5 korda n\u00e4dalas ja 7 korda p\u00e4evas korda k\u00f5hulihastele mitmesuguseid harjutusi 6 n\u00e4dala jooksul. Teine grupp ei treeninud k\u00f5hulihaseid \u00fcldse. K\u00f5ik osalejad s\u00f5id sama palju kaloreid kogu p\u00e4eva jooksul.<\/p>\n\n\n\n

Tulemus:<\/strong> k\u00f5hulihaste puhul ei toimunud \u00fchtki olulist muutust k\u00f5hu suuruses, ega kogukeha rasva protsentides ega naha paksuses k\u00f5hupiirkonnas. <\/p>\n\n\n\n


Teises katses jagunesid 40 rasvunud naist kahte r\u00fchma: \u00fched piirasid kalorid, teised piirasid kalorid ja tegid k\u00f5hulihastele harjutusi 12-n\u00e4dala jooksul. <\/p>\n\n\n\n

Tulemus:<\/strong> k\u00f5ik naised v\u00f5tsid kaalust alla, k\u00f5ikidel nahavoldi paksus ja k\u00f5hu suurus v\u00e4henes, kuid ei olnud erinevusi nende vahel, kes tegid k\u00f5hulihaste harjutusi ja kes mitte.<\/p>\n\n\n\n

Sarnased tulemused saadi katsetes, kus testiti keha \u00fclakeha harjutuste efektiivsust k\u00e4te salendamises.<\/p>\n\n\n\n

12 n\u00e4dala jooksul  104 osalejat treenisid oma \u00fchte k\u00e4tt biitsepsi ja triitsepsi harjutustega.<\/p>\n\n\n\n

Tulemus:<\/strong> ei olnud erinevust treenitava k\u00e4e rasva kaotuses. Konkreetse k\u00e4e k\u00f5rgem treenitavus ei m\u00f5juta tema rasva p\u00f5letust. Lokaalse rasva p\u00f5letuse h\u00fcpotees ei toimi. <\/p>\n\n\n\n

Kui lokaalne rasvap\u00f5letus ei t\u00f6\u00f6ta. Kuidas siis saab kaotada rasva n\u00e4iteks jalgadel v\u00f5i k\u00e4tel ?<\/strong><\/h2>\n\n\n\n

Regulaarselt teatud lihasr\u00fchmi treenides saab neid  teha tugevamaks ja \u00f5ige metoodikaga kasvatada ka suuremaks. <\/p>\n\n\n\n

Kuid hoolimata sellest, kui h\u00e4sti on teie lihased treenitud, ei n\u00e4e sa neid ennem, kui rasv on k\u00f5hu pealt suures osas kadunud.<\/p>\n\n\n\n

Seega, ainuke lahendus on olla \u00f6\u00f6p\u00e4evase kaloraaziga defitsiidis.   Iseenesest ei ole vahet, kas piiratata toidust saadud toidukalorsust v\u00f5i lisada selle v\u00f5rra treeningmahtu. Tervislikuks  \u00f6\u00f6p\u00e4evaseks kaloridefitsiidiks loetakse \u2013 500 kalorit. 60-80 kilone inimene peaks selliselt kaotama 2 kilo rasva kuus, kuid see on \u00fcsna individuaalne, mis tingitud vanusest, lihasmassist, ainevahetuse kiirusest jne. See aga on n\u00fc\u00fcd iga\u00fche valik kumba versiooni eelistada, kuid m\u00f5istlik on leida kuldne kesktee: piirata toidust\/joogist saadud kaloreid ning regulaarselt tegelede spordiga. Millist spordiala eelistada, sellel suurt vahet ei ole kui eesm\u00e4rgiks on rasva kaotus kehalt. Kui soov on lihasmassi s\u00e4ilitada tuleks eelistada j\u00f5usaali treeningut.<\/p>","protected":false},"excerpt":{"rendered":"

Maailmas t\u00f5en\u00e4oliselt ei ole \u00fchtegi inimest kes ei soovi muuta oma v\u00e4limust. V\u00e4hemalt naisi selliseid vist ei eksisteeri. Paljude sooviks on peamiselt kehakaalu langetada. Kas on v\u00f5imalik valida, kus kehaosast tahame rasva kaotada ? Need, […]<\/p>\n","protected":false},"author":1,"featured_media":3009,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"site-sidebar-layout":"default","site-content-layout":"default","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"default","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[6,10],"tags":[],"class_list":["post-3008","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-treening","category-toitumine"],"acf":[],"_links":{"self":[{"href":"https:\/\/www.fitnesskool.ee\/ru\/wp-json\/wp\/v2\/posts\/3008","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.fitnesskool.ee\/ru\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.fitnesskool.ee\/ru\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.fitnesskool.ee\/ru\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.fitnesskool.ee\/ru\/wp-json\/wp\/v2\/comments?post=3008"}],"version-history":[{"count":3,"href":"https:\/\/www.fitnesskool.ee\/ru\/wp-json\/wp\/v2\/posts\/3008\/revisions"}],"predecessor-version":[{"id":3697,"href":"https:\/\/www.fitnesskool.ee\/ru\/wp-json\/wp\/v2\/posts\/3008\/revisions\/3697"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.fitnesskool.ee\/ru\/wp-json\/wp\/v2\/media\/3009"}],"wp:attachment":[{"href":"https:\/\/www.fitnesskool.ee\/ru\/wp-json\/wp\/v2\/media?parent=3008"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.fitnesskool.ee\/ru\/wp-json\/wp\/v2\/categories?post=3008"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.fitnesskool.ee\/ru\/wp-json\/wp\/v2\/tags?post=3008"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}