{"id":82,"date":"2023-07-10T12:05:51","date_gmt":"2023-07-10T12:05:51","guid":{"rendered":"https:\/\/neshio.de\/?p=82"},"modified":"2023-07-12T08:05:54","modified_gmt":"2023-07-12T08:05:54","slug":"wie-viele-liegestuetze","status":"publish","type":"post","link":"https:\/\/neshio.de\/et\/how-many-layers\/","title":{"rendered":"Kui palju t\u00f5ukeid peaksite p\u00e4evas tegema?"},"content":{"rendered":"<p class=\"has-drop-cap\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-was-sind-die-vorteile-von-liegestutzen\">Millised on t\u00f5uket\u00f6\u00f6de eelised?<\/h2>\n\n\n\n<p>Ei ole juhus, et t\u00f5uked on j\u00f5usaalis p\u00f5hiline, \u00fctleb Steve, NASM-i sertifitseeritud treener ja jooksustuudio haridusdirektor . Saate treenida oma \u00fclakeha lihaseid ja saada k\u00f5ik selle harjutuse eelised, olenemata sellest, kas olete punnitamistega alustanud v\u00f5i kogenud proff.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u00dclakeha tugevus:&nbsp;<\/strong>T\u00f5uked t\u00f6\u00f6tavad rinnal, seljal, \u00f5lgadel ja k\u00e4tel samaaegselt , \u00fctleb Stonehouse, mis tugevdab k\u00f5iki \u00fclakeha peamisi lihasr\u00fchmi.<\/li>\n\n\n\n<li><strong>Tuumaenergia ja stabiliseerimine:<\/strong>&nbsp;Ja Stonehouse lisab, et t\u00f5uked ei ole head mitte ainult \u00fclakeha lihaste tugevdamiseks. Nad treenivad ka teie keskosa. M\u00f5elge sellele - t\u00f5ukamine sarnaneb plankudega, ainult et k\u00e4te liigutused on veidi suuremad. Tulemus? Sa arendad p\u00f5hja tugevust ja stabiilsust, hoides seda planku kuju, kui sa teed oma kordusi.<\/li>\n\n\n\n<li><strong>Lihas vastupidavus:<\/strong>&nbsp;Kui teie tugevus kasvab, siis kasvab ka teie lihaste vastupidavus , \u00fctleb Stonehouse. See on teie lihaste v\u00f5ime t\u00f6\u00f6tada aja jooksul vastupanu vastu. Suurenenud lihaste vastupidavus ei aita teil mitte ainult saada rohkem kordusi j\u00f5usaalis, vaid muudab ka igap\u00e4evased tegevused, nagu raskete koormate kandmine, lihtsamaks.<\/li>\n\n\n\n<li><strong>Parem kehahoiak:<\/strong>&nbsp;Boonus tugevamale \u00fclakehale ja tuumale? Stonehouse'i s\u00f5nul paraneb kehahoiak. Tugevamad selja- ja s\u00fcdamelihased t\u00e4hendavad, et end on lihtsam p\u00fcsti hoida, mis v\u00f5ib aidata teil v\u00f5idelda m\u00f5nede WFH-valude vastu, mis tekivad kogu p\u00e4eva laua taga istumisest.<\/li>\n\n\n\n<li><strong>See on mitmek\u00fclgne:<\/strong>&nbsp;Sims \u00fctleb, et t\u00f5ukeid on palju erinevaid kujundeid ja suurusi. See teeb sellest t\u00e4iusliku harjutuse igasuguse treenituse tasemega inimestele. Tee punnitusi p\u00f5lvedel v\u00f5i jalgadel v\u00f5i vaheta k\u00e4te paigutust, et suunata k\u00e4e erinevaid lihaseid - \u00fcksk\u00f5ik, mida sa eelistad, on olemas sinu jaoks sobiv punnitusvariatsioon.<\/li>\n\n\n\n<li><strong>Seadmeid ei ole vaja:<\/strong>&nbsp;T\u00f5ukeid saab teha igal pool ja igal ajal, lisab Sims - k\u00f5ik, mida vajate, on keharaskus .<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-was-machen-liegestutze-mit-dem-korper\">Mida teevad t\u00f5uked kehaga?<\/h2>\n\n\n\n<p>Kui tegemist on t\u00f5ukamistega, on \u00fcks asi kindel: teie \u00fclakeha tunneb p\u00f5letustunnet. Igasugused t\u00f5uked tegelevad rinna, selja, \u00f5lgade ja k\u00e4tega ning v\u00f5ite proovida erinevaid harjutuse variante, et konkreetsed lihased oleksid veelgi paremini suunatud. N\u00e4iteks tavalise t\u00f5uke sooritamine, kus k\u00e4ed on \u00f5lgade all, r\u00f5hutab rinda, samas kui kitsas t\u00f5uge, kus k\u00e4ed on k\u00fclgedele l\u00e4hemal, on suunatud triitsepsile . Ja olenemata variatsioonist, keha hoidmine plankude vormis kogu liikumise v\u00e4ltel sunnib teie keskkeha j\u00e4\u00e4ma t\u00f6\u00f6le, kuni te l\u00f5petate kordused.<\/p>\n\n\n\n<p>Simsi s\u00f5nul v\u00f5ivad ka t\u00f5uked panna s\u00fcdame pumbata. K\u00f5igi nende peamiste lihaste samaaegne kasutamine sunnib teie s\u00fcdant k\u00f5vasti t\u00f6\u00f6d tegema, et veri nendesse kudedesse toimetada. Ja aja jooksul v\u00f5ib see s\u00fcdame tervislik koormus edendada s\u00fcdame- ja veresoonkonna tervist.<\/p>\n\n\n\n<p>Stonehouse'i s\u00f5nul on hea vormi harjutamine siiski \u00fclioluline, et saada t\u00f5ukamistest v\u00f5imalikult palju kasu. Olenemata sellest, kas sooritate t\u00f5ukamist p\u00f5lvedel v\u00f5i varvastel, peaksite kogu liikumise (mis laskub 90-kraadise k\u00f5verusega k\u00fc\u00fcnarnukki ja seej\u00e4rel t\u00f5ukub tagasi \u00fcles) sooritama pika ja sirge seljaga, et v\u00e4ltida liigeste asjatut koormamist .<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-wie-viele-liegestutze-sollten-sie-pro-tag-machen\">Kui palju t\u00f5ukeid peaksite p\u00e4evas tegema?<\/h2>\n\n\n\n<p>Simsi s\u00f5nul on iga inimese f\u00fc\u00fcsiline tase ja v\u00f5imekus erinev ning ka p\u00e4evas tehtavate t\u00f5ukamiste arv on iga inimese puhul erinev. Alustuseks soovitab ta lisada punnitusi oma treeningusse kolm kuni neli korda n\u00e4dalas, et anda kehale aega taastumiseks higistamise vahel. Kui oled fitnessi v\u00f5i t\u00f5ukamistega alles algaja, soovitab ta alustada viie kuni k\u00fcmne kordusega treeningu kohta ja sealt edasi suurendada. Kui see tundub j\u00f5ukohane, soovitab Stonehouse teha kaks v\u00f5i kolm komplekti, iga\u00fcks 10 t\u00f5ukamist, mille vahel on l\u00fchike puhkus. kui see kogus tundub mugav, v\u00f5id aeglaselt suurendada kordusi arvuni, kus tunned end proovile panduna, kuid mitte nii, et surud oma f\u00fc\u00fcsilist piiri.<\/p>\n\n\n\n<p>Ja \u00e4rge kartke kasutada muudatusi, kui neid vajate, lisab Stonehouse. Sims soovitab p\u00f5lved p\u00f5randale langetada v\u00f5i teha punnitusi mitte p\u00f5randal, vaid vastu seina.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-wie-sie-feststellen-konnen-ob-sie-sich-uberanstrengen\">Kuidas \u00f6elda, kas te \u00fcletreenite ennast<\/h2>\n\n\n\n<p>Pea meeles - t\u00f5uked ei t\u00e4henda alati maksimaalset pingutust, hoiatab Stonehouse. \"See, et sa suudad teha teatud arvu t\u00f5ukeid p\u00e4evas, ei t\u00e4henda alati, et sa peaksid seda tegema,\" \u00fctleb ta Neshidole. Oluline on, et keha taastuks treeningust, et lihased p\u00fcsiksid terved ja tugevad. Seet\u00f5ttu soovitab ta seda tasakaalu prioriteediks seada, selle asemel, et p\u00fc\u00fcda teha v\u00f5imalikult palju t\u00f5ukeid.<\/p>\n\n\n\n<p>Kindel m\u00e4rk sellest, et sa liialdad? Valu, \u00fctleb ta. Kuigi m\u00f5ningane valu p\u00e4rast treeningut on normaalne, on valu tundmine t\u00f5ukamise ajal v\u00f5i p\u00e4rast seda m\u00e4rk sellest, et te \u00fcletreenite v\u00f5i vigastate oma liigeseid v\u00f5i lihaseid, \u00fctleb ta. Kui see on nii, l\u00f5petage t\u00f5uked ja konsulteerige arstiga, et v\u00e4ltida edasisi vigastusi.<\/p>\n\n\n\n<p>Kui t\u00f6\u00f6tate end kurnatuseni, on see veel \u00fcks m\u00e4rk sellest, et teete liiga palju kordusi, lisab Sims. Kuigi te olete&nbsp;<em>m\u00f5ned<\/em>&nbsp;pingutama, et oma komplekte l\u00f5pule viia, v\u00f5ib tunne, et peate p\u00e4rast seda kokku kukkuma, viidata sellele, et te \u00fcletate seda. Selle asemel soovitab ta kuulata oma keha - tee piisavalt punnitusi, et tunned, et esitad endale v\u00e4ljakutse, mitte ei kurnata ennast.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-fazit\">Kokkuv\u00f5te<\/h2>\n\n\n\n<p>T\u00f5uked on hea harjutus p\u00f5hjusega: need arendavad \u00fclakeha ja p\u00f5hitugevust, parandavad vastupidavust ja stabiilsust ning on mitmek\u00fclgne liikumine, mida saab kasutada igasuguse j\u00f5utreeninguga. Kui olete selle harjutuse suhtes uus, alustage umbes kolm v\u00f5i neli korda n\u00e4dalas kuni kolme 10 korduse komplektiga treeningu kohta. Kasutage mis tahes muudatusi, mis muudavad liikumise teie kehale mugavamaks. Kui soovite rohkem, valige mitu kordust, kus tunnete, et pingutate, kuid see ei kurnata teid t\u00e4ielikult. ja kui tunnete ebamugavust v\u00f5i valu lisaks tavalistele treeninguj\u00e4rgsetele valudele, l\u00f5petage t\u00f5uked, et anda kehale aega taastumiseks.<\/p>\n\n\n\n<p><\/p>","protected":false},"excerpt":{"rendered":"<p>Was sind die Vorteile von Liegest\u00fctzen? Es ist kein Zufall, dass Liegest\u00fctze ein Grundnahrungsmittel im Fitnessstudio sind, sagt Steve, NASM-zertifizierter [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":84,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_uag_custom_page_level_css":"","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":"default","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":[13],"tags":[],"class_list":["post-82","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.12 (Yoast SEO v27.4) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Wie viele Liegest\u00fctze sollten Sie pro Tag machen? - NESHIO<\/title>\n<meta name=\"description\" content=\"Was sind die Vorteile von Liegest\u00fctzen und wieviele sollte ich machen? 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