{"id":33995,"date":"2019-03-26T06:09:15","date_gmt":"2019-03-26T06:09:15","guid":{"rendered":"https:\/\/www.sportlandmagazine.com\/est\/?p=33995"},"modified":"2019-03-26T09:54:23","modified_gmt":"2019-03-26T09:54:23","slug":"mis-oleks-kui-treeniks-treppidel","status":"publish","type":"post","link":"https:\/\/sportland.ee\/magazine\/mis-oleks-kui-treeniks-treppidel\/","title":{"rendered":"Mis oleks, kui treeniks treppidel?"},"content":{"rendered":"<p><a href=\"https:\/\/terviserajad.ee\" target=\"_blank\" rel=\"noopener\">SA Eesti Terviserajad<\/a> kustub v\u00e4hem kui kuu aja p\u00e4rast, 22.-28. aprillini, t\u00e4histama liftivaba n\u00e4dalat ja k\u00e4ima treppidest.<\/p>\n<p>\u00dchtlasi t\u00e4histatakse 24. aprillil liftivaba p\u00e4eva \u00fcle maailma.\u00a0Liftivabal n\u00e4dalal on liftis\u00f5it lubatud ainult neile, kelle tervislik seis ei v\u00f5imalda treppide kasutamist. Teised v\u00f5ivad s\u00f5ita liftiga vaid \u00fclevalt alla minnes, kui korruseid on palju, sest muidu v\u00f5ib p\u00f5lvedele liiga teha.<\/p>\n<p>Tegelikult tasuks v\u00f5imalikult palju trepist k\u00e4ia ja lifte v\u00e4ltida iga p\u00e4ev. Eriti m\u00f5istlik on lifti asemel treppe kasutada nendel, kes p\u00e4eval t\u00f6\u00f6 v\u00f5i \u00f5ppimise t\u00f5ttu enamasti istuvad. Trepist k\u00e4imine on hea v\u00f5imalus keha virgutada ning kokkuv\u00f5ttes m\u00f5jub see soodsalt ka kehakaalule, verer\u00f5hule, s\u00fcdamele, kopsudele ja kolesteroolitasemele.<\/p>\n<p>SA Eesti Terviserajad toob oma <a href=\"https:\/\/www.facebook.com\/events\/301335470542664\/\" target=\"_blank\" rel=\"noopener\">Facebooki lehel<\/a> v\u00e4lja treppide kasutamise boonused. N\u00e4iteks selle, et trepist minekuks ei pea ootama, vajutama nuppe ja igal korrusel peatuma. Saad ise oma liikumist suunata ning avastada, et j\u00e4rgmine korrus on tegelikult nii l\u00e4hedal.<\/p>\n<p>Teiseks saad treppe kasutades lisa igap\u00e4evase vajaliku hulga sammude kogumiseks ning kolmandaks on trepist k\u00e4imine ka hea koormustest, mis n\u00e4itab sulle, kui heas vormis oled. Kui ongi alguses veidi raske mitu korrust k\u00f5ndida, siis v\u00e4henda tempot ja \u00e4ra muretse, n\u00e4dalate p\u00e4rast on seis palju parem.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-33996\" src=\"https:\/\/www.sportlandmagazine.com\/est\/wp-content\/uploads\/2019\/03\/SU18_RN_ReactByYou_PRRC_12.jpeg\" alt=\"T\u00e4na l\u00e4hen trepist\" width=\"1280\" height=\"855\" srcset=\"https:\/\/sportland.ee\/magazine\/wp-content\/uploads\/2019\/03\/SU18_RN_ReactByYou_PRRC_12.jpeg 1280w, https:\/\/sportland.ee\/magazine\/wp-content\/uploads\/2019\/03\/SU18_RN_ReactByYou_PRRC_12-600x401.jpeg 600w, https:\/\/sportland.ee\/magazine\/wp-content\/uploads\/2019\/03\/SU18_RN_ReactByYou_PRRC_12-768x513.jpeg 768w, https:\/\/sportland.ee\/magazine\/wp-content\/uploads\/2019\/03\/SU18_RN_ReactByYou_PRRC_12-1200x802.jpeg 1200w\" sizes=\"auto, (max-width: 1280px) 100vw, 1280px\" \/><\/p>\n<p><strong>Treeningud treppidel<\/strong><\/p>\n<p>Lisaks sellele, et treppidel k\u00f5ndimine aitab sul lisada igasse p\u00e4eva nii vajalikku liikumisaega, saab treppe \u00e4ra kasutada ka treeningutel. Kui l\u00e4hed j\u00e4rjekordsele jooksu- v\u00f5i k\u00e4imisringile, siis planeeri oma marsruut sinna, kus saaksid teha m\u00f5ned harjutused treppidel v\u00f5i v\u00f5ta ette koguni t\u00e4iesti eraldi treening treppidel.<\/p>\n<p>Miks mitte kasutada selleks Tallinnas n\u00e4iteks Linnahalli treppe v\u00f5i Balti Jaama Turu treppe? Kindlasti leidub iga\u00fche kodukoha l\u00e4heduses m\u00f5ni harjutamiseks sobiv trepp.<\/p>\n<p>Treppidest saab \u00fcles minna nii joostes, h\u00fcpates kui astudes v\u00f5i teha neil staatilisi venitusharjutusi.\u00a0N\u00e4iteks saab teha treppidel v\u00e4ljaasteid j\u00e4ttes 1-2 astet vahele v\u00f5i h\u00fcppega k\u00fckke, h\u00fcpates kahe jalaga igale astmele k\u00fckki.<\/p>\n<p>Samas ei ole vaja harjutuste tegemiseks tingimata pikki treppe, piisab ka paariastmelisest trepist koduhoovis, et treeningutesse p\u00f5nevat vaheldust tuua.<\/p>\n<p><strong>Tee n\u00e4iteks j\u00e4rgmisi harjutusi:<\/strong><\/p>\n<p>H\u00fcppa m\u00f5lema jalaga trepi esimesele astmele k\u00fckki. Kontrolli, et maandumine oleks pehme ja stabiilne. T\u00f5use p\u00fcsti ja h\u00fcppa tagasi alla.<\/p>\n<p>Seisa trepi ees. Astu vasaku jalaga trepile, siis too ka parem jalg trepile. N\u00fc\u00fcd astu vasaku jalaga alla ja siis parema jalaga alla. Ja alusta otsast.<\/p>\n<p>Ole seljaga trepi poole, v\u00f5ta istumisasend, kuid \u00e4ra istu, vaid toeta m\u00f5lemad k\u00e4elabad trepiastmele. Lase end k\u00e4te j\u00f5ul alla ja too uuesti \u00fcles.<\/p>\n<p>Kontrolli kindlasti \u00fcle, et trepiastmed, millel harjutusi teed, oleksid stabiilsed ja ilma segavate konarusteta. Sobivate harjutuste leidmiseks k\u00fcsi n\u00f5u treenerilt v\u00f5i otsi lisainfot internetist.<\/p>\n<p>Kui oled piisavalt heas sportlikus vormis ja otsid t\u00f5elist v\u00e4ljakutset, siis v\u00f5id osa v\u00f5tta m\u00f5nest trepijooksust. V\u00f5id kindel olla, et see paneb sind t\u00f5eliselt proovile! Vaata v\u00f5imalusi siit: <a href=\"http:\/\/www.trepijooks.ee\" target=\"_blank\" rel=\"noopener\">trepijooks.ee<\/a>.<\/p>\n<p><em>Tekst: Merilin Piirsalu<\/em><\/p>\n<p><em>Foto: Nike<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>SA Eesti Terviserajad kustub v\u00e4hem kui kuu aja p\u00e4rast, 22.-28. aprillini, t\u00e4histama liftivaba n\u00e4dalat ja k\u00e4ima treppidest. \u00dchtlasi t\u00e4histatakse 24.\u2026<\/p>\n","protected":false},"author":8,"featured_media":33997,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[30],"tags":[80,79],"class_list":["post-33995","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-elustiil","tag-elustiil","tag-fitness"],"acf":[],"_links":{"self":[{"href":"https:\/\/sportland.ee\/magazine\/wp-json\/wp\/v2\/posts\/33995","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/sportland.ee\/magazine\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/sportland.ee\/magazine\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/sportland.ee\/magazine\/wp-json\/wp\/v2\/users\/8"}],"replies":[{"embeddable":true,"href":"https:\/\/sportland.ee\/magazine\/wp-json\/wp\/v2\/comments?post=33995"}],"version-history":[{"count":4,"href":"https:\/\/sportland.ee\/magazine\/wp-json\/wp\/v2\/posts\/33995\/revisions"}],"predecessor-version":[{"id":34001,"href":"https:\/\/sportland.ee\/magazine\/wp-json\/wp\/v2\/posts\/33995\/revisions\/34001"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/sportland.ee\/magazine\/wp-json\/wp\/v2\/media\/33997"}],"wp:attachment":[{"href":"https:\/\/sportland.ee\/magazine\/wp-json\/wp\/v2\/media?parent=33995"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/sportland.ee\/magazine\/wp-json\/wp\/v2\/categories?post=33995"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/sportland.ee\/magazine\/wp-json\/wp\/v2\/tags?post=33995"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}