{"id":3048,"date":"2021-03-23T11:15:29","date_gmt":"2021-03-23T11:15:29","guid":{"rendered":"http:\/\/www.fitnesskool.ee\/?p=3048"},"modified":"2021-03-23T11:15:30","modified_gmt":"2021-03-23T11:15:30","slug":"enne-kui-alustada-ruhmatreeningutega","status":"publish","type":"post","link":"https:\/\/www.fitnesskool.ee\/ru\/enne-kui-alustada-ruhmatreeningutega\/","title":{"rendered":"Enne kui alustada r\u00fchmatreeningutega"},"content":{"rendered":"

Paljud inimesed arvavad, et r\u00fchmatreening on parim viis kaalu langetamiseks ning j\u00f5usaalitreening kehamassi lisamiseks. Just sellise loosungiga minnakse spordiklubisse. Paraku  selline teadmine pole p\u00e4ris  \u00f5ige.<\/strong><\/p>\n\n\n\n

Alustame peamisest \u2013 mida t\u00e4hendab aeroobne? Aeroobne koormus on f\u00fc\u00fcsilise aktiivsuse t\u00fc\u00fcp, mille jooksul lihaste energiavarustus toimub rakusisese rasva \u201ep\u00f5letamisega\u201d hapnikku kasutades. Selline koormus on madala (aeglase) intensiivsusega. Suurendades kehalise intensiivsuse aktiivsust organismis, energia vajadus kasvab ja  organismil  ei ole aega oks\u00fcdeeruda rasvhappeid (kuna see on aega n\u00f5udev protsess) ning seega l\u00e4heb keha \u00fcle s\u00fcsivesikute tarbimisele. See t\u00e4hendab, et kui treenida v\u00e4ga intensiivselt, siis te rasva reserve v\u00e4ga palju EI KASUTA treeningu ajal. Mida k\u00f5rgem treeningu intensiivsus, seda v\u00e4hem kasutatakse energiaks rasvhappeid ! See on teaduslik fakt.<\/p>\n\n\n\n

Kui algaja l\u00e4heb r\u00fchmatreeningusse, siis :<\/p>\n\n\n\n

1. Ei oska ta koormuse intensiivsust kontrollida ning see osutub treenimata inimesel \u00fcldjuhul liiga k\u00f5rgeks. Rasv nii ei kao !<\/p>\n\n\n\n

2. R\u00fchmatreener viib tundi l\u00e4bi k\u00f5va h\u00e4\u00e4lega mis lisab ps\u00fchholoogilist entusiasmi ning algaja motiveerib ennast “\u00e4ra j\u00e4\u00e4 teistest maha” ning f\u00fc\u00fcsilise t\u00f6\u00f6 tegemise kiirus suureneb uuesti. Rasv nii ei kao!<\/p>\n\n\n\n

3. Algajale keha pole kohanenud koormusega toime tulema ning tal t\u00f6\u00f6tavad valged lihaskiud (need, mis on piisavalt tugevad kuid mitte vastupidavad). Valged lihaskiud ei talu pikaajalist t\u00f6\u00f6d ning selle tulemusena lihaskoe kao t\u00f5ttu hakkab kaal langema. See selgitab esimesi n\u00e4htavaid tulemusi r\u00fchmatrennides k\u00e4ijatel. Kehakaal k\u00fcll langeb aga rasv ei kao !<\/p>\n\n\n\n

4. Algaja ei tunne ka harjutuste sooritamise tehnikat, mille rohkust pakutakse juba esimeses tunnis. Paraku r\u00fchmatreener ei saa seda trenni andes \u00f5petada selliselt nagu vaja. Samuti  harjutuste tempo v\u00f5ib olla tihti liiga kiire. Seega, tekib ps\u00fchholoogiline ebamugavus ja ebameeldiv tunne (kogu grupp n\u00e4eb seda peegli peegeldusest). See  on tavap\u00e4rane klassikaline algus, palju pingutust, v\u00e4he kasu!<\/p>\n\n\n\n

Algaja ei tea oma s\u00fcdame- ja veresoonkonna v\u00f5imekust. Isegi \u00fcksainus allpool  loetletud ilming n\u00e4itab, et r\u00fchmatreening v\u00f5ib olla ka ebameeldiv ja ohtlik. V\u00e4ga sageli esinevad sellised n\u00e4hud: liiga k\u00f5rge pulss, \u00f5hupuudus, iiveldus, peavalu, pearinglus, valutavad p\u00f5lved jne. Ei minda ju sealt sellist naudingut saama? Mitte just parim deb\u00fc\u00fct alguseks.<\/p>\n\n\n\n



<\/strong>Kas k\u00f5ik on siis nii halb? L\u00f5ppude l\u00f5puks tahaks tunda r\u00fchmatreeningute eeliseid – kollektiivset tunnet ja positiivset emotsiooni. <\/p>\n\n\n\n

On v\u00e4ljap\u00e4\u00e4s – alusta oma fitnessi sporditeed tervise kontrollist, v\u00f5imaluse korral koormustesti anal\u00fc\u00fcsist. J\u00e4ta paar n\u00e4dalat, et veidi s\u00fcdame-veresoonkonna s\u00fcsteemi ette valmistada. M\u00f5istlik oleks selleks algul treenida end kardiotrenaz\u00f6\u00f6ridel, kus saab koormust reguleerida vastavalt oma v\u00f5imekusele. Lisaks vaja omandada  j\u00f5usaalis harjutuste  \u00f5ige sooritustehnikat. Selleks on m\u00f5istlik p\u00f6\u00f6rduda j\u00f5usaalitreeneri poole kes aitab teid nii teooria, kui ka praktilise poole pealt. Uskuge, selliselt toimides ennetate v\u00f5imalike vigastusi. Ja \u00e4rge unustage, et kui soovite kehakaalu rasva arvelt langetada, siis peamine on oma toitumine viia vastavusse energia kulutusega. Kui te k\u00f5ik need teadmised omandate, siis  saate kindel olla, et  r\u00fchmatreeningus ka keharasv kaob.<\/p>","protected":false},"excerpt":{"rendered":"

Paljud inimesed arvavad, et r\u00fchmatreening on parim viis kaalu langetamiseks ning j\u00f5usaalitreening kehamassi lisamiseks. Just sellise loosungiga minnakse spordiklubisse. Paraku  selline teadmine pole p\u00e4ris  \u00f5ige. Alustame peamisest \u2013 mida t\u00e4hendab aeroobne? Aeroobne koormus on f\u00fc\u00fcsilise […]<\/p>\n","protected":false},"author":1,"featured_media":3049,"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],"tags":[],"class_list":["post-3048","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-treening"],"acf":[],"_links":{"self":[{"href":"https:\/\/www.fitnesskool.ee\/ru\/wp-json\/wp\/v2\/posts\/3048","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=3048"}],"version-history":[{"count":1,"href":"https:\/\/www.fitnesskool.ee\/ru\/wp-json\/wp\/v2\/posts\/3048\/revisions"}],"predecessor-version":[{"id":3050,"href":"https:\/\/www.fitnesskool.ee\/ru\/wp-json\/wp\/v2\/posts\/3048\/revisions\/3050"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.fitnesskool.ee\/ru\/wp-json\/wp\/v2\/media\/3049"}],"wp:attachment":[{"href":"https:\/\/www.fitnesskool.ee\/ru\/wp-json\/wp\/v2\/media?parent=3048"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.fitnesskool.ee\/ru\/wp-json\/wp\/v2\/categories?post=3048"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.fitnesskool.ee\/ru\/wp-json\/wp\/v2\/tags?post=3048"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}