10 minuutin nopea kotitreeni

10 minuutin nopea kotitreeni

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10 minuutin nopea kotitreeni, joka sopii loistavasti varsinkin kiireiseen arkeen, jolloin aika ei riitä pitkiin treeneihin!

Nopeat ja tehokkaat kotitreenit auttavat aktivoimaan lihaksia, laittavat veren kiertämään, nostavat hien mukavasti pintaan ja auttavat saamaan lisää energiaa ja puhtia päivään! Tämän 10 minuutin nopean kotitreenin toteuttamiseen tarvitset vain oman kehonpainosi ja voit tehdä sen missä ja milloin tahansa!

Vaikka treeni on kestoltaan vain 10 minuuttia, saa se silti sykkeen nousemaan ja energian virtaamaan kehossasi!

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Toteuta tämä nopea, 10 minuutin kestoinen kotitreeni kiertoharjoittelun tapaan.

Lähde liikkeelle tekemällä ensimmäistä liikettä (X-hyppy) 45 sekunnin ajan, lepää 15 sekuntia, jonka jälkeen siirry seuraavaan liikkeeseen. Toista kaikki harjoituksen viisi liikettä samaan tapaan. Kun olet saanut kaikki liikkeet tehtyä kerran läpi, tee kierros samantien uudelleen.

Ota treeniapuriksi ilmainen Tabata-timer -sovellus, johon voit helposti asettaa sarjojen ja lepotaukojen ajat!

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Liike 1. X-hyppy

45 sek. työosuus | 15 sek. lepo

Tee näin: Seiso selkä suorassa kädet sivuilla. Jännitä keskivartalo lihakset ja pyöräytä hartioita hieman taakse ryhdikkääseen asentoon. Tee hyppyliike, jonka aikana kädet ja jalat menevät X-asentoon. Palaa toisella hypyllä takaisin lähtöasentoon.

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Liike 2. Kyykky vastakkaisella kurkotuksella

45 sek. työosuus | 15 sek. lepo

Tee näin: Seiso lantionlevyisessä asennossa. Pidä selkä suorana, jännitä keskivartalon lihakest ja laita kädet pään taakse kyynärpäät sivuille osoittaen. Lähde laskemaan takapuolta kohti kattoa ja laskeudu hallitusti kyykkyasentoon. Pidä kantapäät tiukasti lattiassa. Ponnista kyykkyasennosta takaisin ylös ja lähde tuomaan kyynärpäätä kohti vastakkaista polvea. Laske polvi takaisin maahan ja laskeudu samalla kyykkyasentoon. Toista toiselle puolelle.

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Liike 3. Vuorikiipeilijä

45 sek. työosuus | 15 sek. lepo

Tee näin: Käy lattialle miesten punnerrusasentoon. Varmista, että keskivartalosi on jännittyneenä ja selkä suorassa. Vältä takapuolen roikkumista. Pidä kädet suorina hartioiden alapuolella. Nosta toinen jalka lattiasta ja lähde tuomaan polvea kohti rintakehää. Palauta jalka takaisin lattiaan ja tee toiselle puolelle.

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Liike 4. Askelkyykky etupotkulla

45 sek. työosuus | 15 sek. lepo

Tee näin: Seiso ryhdikkäässä asennossa jalat lantionlevyisessä asennossa. Jännitä keskivartalo tiukaksi ja ota pitkä askel taakse. Laske takana olevan jalan polvi kohti maata. Ponnista takaisin yläasentoon ja tee hallittu etupotku takana olleella jalalla. Palaa lähtöasentoon ja toista toiselle puolelle.

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Liike 5. Lankku jalkojen nostolla

45 sek. työosuus | 15 sek. lepo

Tee näin: Asetu lattialle lankkuasentoon. Pidä keho mahdollisimman suorassa linjassa ja jännitä keskivartalo tiukaksi. Lähde nostamaan jalkaa hallitusti ylös maasta. Pidä jalkaa ylhäällä parin sekunnin ajan, jonka jälkeen laske jalka takaisin maahan. Toista toiselle puolelle.

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