{"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\/fi\/how-many-layers\/","title":{"rendered":"Kuinka monta punnerrusta sinun pit\u00e4isi tehd\u00e4 p\u00e4iv\u00e4ss\u00e4?"},"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\">Mitk\u00e4 ovat punnerrusten edut?<\/h2>\n\n\n\n<p>Ei ole sattumaa, ett\u00e4 punnerrukset ovat salin perusasioita, sanoo Steve, NASM:n sertifioitu kouluttaja ja juoksustudioiden koulutusjohtaja. Voit treenata yl\u00e4vartalon lihaksia ja saada kaikki t\u00e4m\u00e4n harjoituksen hy\u00f6dyt, olitpa punnerrusten suhteen uusi tai kokenut ammattilainen.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Yl\u00e4vartalon voima:&nbsp;<\/strong>Punnerrukset harjoittavat rintakeh\u00e4\u00e4, selk\u00e4\u00e4, hartioita ja k\u00e4sivarsia samanaikaisesti , sanoo Stonehouse, mik\u00e4 vahvistaa kaikkia yl\u00e4vartalon suuria lihasryhmi\u00e4.<\/li>\n\n\n\n<li><strong>Ydinvoima ja vakauttaminen:<\/strong>&nbsp;Punnerrukset eiv\u00e4t ole hyv\u00e4ksi vain yl\u00e4vartalon lihasten vahvistamiseksi, Stonehouse lis\u00e4\u00e4. Ne treenaavat my\u00f6s keskivartaloa. Ajattele - punnerrus on samanlainen kuin lankku, mutta siin\u00e4 on ylim\u00e4\u00e4r\u00e4isi\u00e4 k\u00e4sivarsien liikkeit\u00e4. Tulos? Kehit\u00e4t keskivartalon voimaa ja vakautta pit\u00e4m\u00e4ll\u00e4 lankkumuodon, kun teet toistoja.<\/li>\n\n\n\n<li><strong>Lihaskest\u00e4vyys:<\/strong>&nbsp;Kun voimasi kasvaa, my\u00f6s lihaskest\u00e4vyytesi kasvaa , Stonehouse sanoo. Se on lihasten kyky ty\u00f6skennell\u00e4 vastusta vastaan ajan mittaan. Lis\u00e4\u00e4ntynyt lihaskest\u00e4vyys ei ainoastaan auta sinua saamaan enemm\u00e4n toistoja kuntosalilla, vaan se helpottaa my\u00f6s jokap\u00e4iv\u00e4isi\u00e4 toimintoja, kuten raskaiden taakkojen kantamista.<\/li>\n\n\n\n<li><strong>Parempi ryhti:<\/strong>&nbsp;Bonuksena vahvempi yl\u00e4vartalo ja ydin? Parempi ryhti, sanoo Stonehouse. Vahvemmat selk\u00e4- ja ydinlihakset merkitsev\u00e4t sit\u00e4, ett\u00e4 on helpompi pysy\u00e4 pystyss\u00e4, mik\u00e4 voi auttaa sinua torjumaan osan WFH-kivuista, joita saat ty\u00f6p\u00f6yd\u00e4n \u00e4\u00e4ress\u00e4 istumisesta koko p\u00e4iv\u00e4n.<\/li>\n\n\n\n<li><strong>Se on monipuolinen:<\/strong>&nbsp;Sims sanoo, ett\u00e4 punnerruksia on monen muotoisia ja kokoisia. T\u00e4m\u00e4 tekee siit\u00e4 t\u00e4ydellisen harjoituksen kaikentasoisille ihmisille. Tee punnerruksia polvilla tai jaloilla tai vaihda k\u00e4sien sijoittelua kohdistaaksesi k\u00e4sivarren eri lihaksia - olipa mieltymyksesi mik\u00e4 tahansa, punnerrusvariaatio l\u00f6ytyy varmasti sinulle.<\/li>\n\n\n\n<li><strong>Laitteita ei tarvita:<\/strong>&nbsp;Voit tehd\u00e4 punnerruksia miss\u00e4 ja milloin tahansa, lis\u00e4\u00e4 Sims - tarvitset vain kehon painon .<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-was-machen-liegestutze-mit-dem-korper\">Mit\u00e4 punnerrukset tekev\u00e4t keholle?<\/h2>\n\n\n\n<p>Punnerruksissa yksi asia on varma: yl\u00e4vartalosi tuntee poltteen. Kaikenlaiset punnerrukset kuormittavat rintakeh\u00e4\u00e4, selk\u00e4\u00e4, hartioita ja k\u00e4sivarsia, ja voit kokeilla harjoituksen eri variaatioita kohdistaaksesi tiettyj\u00e4 lihaksia. Esimerkiksi tavallinen punnerrus, jossa k\u00e4det ovat hartioiden alla, korostaa rintakeh\u00e4\u00e4si, kun taas kapea punnerrus, jossa k\u00e4det ovat l\u00e4hemp\u00e4n\u00e4 kylki\u00e4si, kohdistuu hauislihaksiisi. Vaihtoehdosta riippumatta vartalon pit\u00e4minen lankkumuodossa koko liikkeen ajan pakottaa ytimen pysym\u00e4\u00e4n liikkeess\u00e4, kunnes saat toistosi tehty\u00e4.<\/p>\n\n\n\n<p>Simsin mukaan punnerrukset saavat my\u00f6s syd\u00e4men pumppaamaan. Kaikkien n\u00e4iden t\u00e4rkeiden lihasten k\u00e4ytt\u00e4minen samanaikaisesti pakottaa syd\u00e4mesi tekem\u00e4\u00e4n kovasti t\u00f6it\u00e4, jotta veri kulkeutuisi n\u00e4ihin kudoksiin. Ja ajan mittaan t\u00e4m\u00e4 syd\u00e4men terveellinen rasitus voi edist\u00e4\u00e4 syd\u00e4n- ja verisuoniterveytt\u00e4.<\/p>\n\n\n\n<p>Hyv\u00e4n muodon harjoittelu on kuitenkin ratkaisevan t\u00e4rke\u00e4\u00e4, jotta punnerruksista saa parhaan mahdollisen hy\u00f6dyn irti, Stonehouse sanoo. Suorititpa punnerruksen polvillasi tai varpailla, sinun on suoritettava koko liike (joka laskeutuu kyyn\u00e4rp\u00e4\u00e4t 90 asteen kulmaan ja ponnistaa sitten takaisin yl\u00f6s) pitk\u00e4ll\u00e4, suoralla sel\u00e4ll\u00e4, jotta nivelet eiv\u00e4t rasitu tarpeettomasti.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-wie-viele-liegestutze-sollten-sie-pro-tag-machen\">Kuinka monta punnerrusta sinun pit\u00e4isi tehd\u00e4 p\u00e4iv\u00e4ss\u00e4?<\/h2>\n\n\n\n<p>Jokaisen kuntotaso ja kyky vaihtelee, ja my\u00f6s p\u00e4iv\u00e4ss\u00e4 teht\u00e4vien punnerrusten m\u00e4\u00e4r\u00e4 vaihtelee henkil\u00f6st\u00e4 toiseen, Sims sanoo. Aluksi h\u00e4n suosittelee, ett\u00e4 punnerruksia tehd\u00e4\u00e4n kolme-nelj\u00e4 kertaa viikossa, jotta keho ehtii palautua hikisessioiden v\u00e4lill\u00e4. Jos kuntoilu tai punnerrukset ovat sinulle uusia, h\u00e4n suosittelee aloittamaan viidest\u00e4 kymmeneen toistoa harjoitusta kohti ja lis\u00e4\u00e4m\u00e4\u00e4n niit\u00e4 siit\u00e4 eteenp\u00e4in. Jos t\u00e4m\u00e4 tuntuu mahdolliselta, Stonehouse ehdottaa, ett\u00e4 teet kaksi tai kolme 10 punnerruksen sarjaa, joiden v\u00e4liss\u00e4 on lyhyt lepotauko.Kun t\u00e4m\u00e4 m\u00e4\u00e4r\u00e4 tuntuu mukavalta, voit hitaasti lis\u00e4t\u00e4 toistoja m\u00e4\u00e4r\u00e4\u00e4n, jossa tunnet itsesi haastetuksi, mutta et kuitenkaan ylit\u00e4 fyysist\u00e4 rajojasi.<\/p>\n\n\n\n<p>\u00c4l\u00e4k\u00e4 pelk\u00e4\u00e4 k\u00e4ytt\u00e4\u00e4 muutoksia, jos tarvitset niit\u00e4, Stonehouse lis\u00e4\u00e4. Sims suosittelee polvien laskemista lattiaan tai punnerruksia sein\u00e4\u00e4 vasten lattian sijaan.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-wie-sie-feststellen-konnen-ob-sie-sich-uberanstrengen\">Kuinka kertoa, jos rasitat itse\u00e4si liikaa?<\/h2>\n\n\n\n<p>Muista - punnerruksissa ei aina ole kyse maksimaalisesta ponnistuksesta, Stonehouse varoittaa. \"Se, ett\u00e4 voit tehd\u00e4 tietyn m\u00e4\u00e4r\u00e4n punnerruksia p\u00e4iv\u00e4ss\u00e4, ei aina tarkoita, ett\u00e4 sinun pit\u00e4isi tehd\u00e4 niit\u00e4\", h\u00e4n sanoo Neshidolle. On t\u00e4rke\u00e4\u00e4, ett\u00e4 kehosi palautuu harjoituksesta, jotta lihakset pysyv\u00e4t tervein\u00e4 ja vahvoina. Siksi h\u00e4n suosittelee asettamaan t\u00e4m\u00e4n tasapainon etusijalle sen sijaan, ett\u00e4 yritt\u00e4isit tehd\u00e4 mahdollisimman monta punnerrusta.<\/p>\n\n\n\n<p>Varma merkki siit\u00e4, ett\u00e4 liioittelet? Kipu, h\u00e4n sanoo. Vaikka kipu liikunnan j\u00e4lkeen on normaalia, kipu punnerruksen aikana tai sen j\u00e4lkeen on merkki siit\u00e4, ett\u00e4 rasitat liikaa niveli\u00e4 tai lihaksia tai vahingoitat niit\u00e4, h\u00e4n sanoo. Jos n\u00e4in on, lopeta punnerrukset ja ota yhteytt\u00e4 l\u00e4\u00e4k\u00e4riin, jotta v\u00e4lt\u00e4t lis\u00e4vammat.<\/p>\n\n\n\n<p>Uupumukseen asti ty\u00f6skentely on toinen merkki siit\u00e4, ett\u00e4 teet liikaa toistoja, Sims lis\u00e4\u00e4. Kun olet&nbsp;<em>joitakin<\/em>&nbsp;ponnisteluja sarjojen loppuunsaattamiseksi, tunne, ett\u00e4 sinun on romahdettava sen j\u00e4lkeen, voi olla merkki siit\u00e4, ett\u00e4 olet liioittelemassa. Sen sijaan h\u00e4n suosittelee kuuntelemaan kehoasi - tee tarpeeksi punnerruksia, jotta tunnet haastavasi itsesi, etk\u00e4 uuvuttavan itse\u00e4si.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-fazit\">P\u00e4\u00e4telm\u00e4<\/h2>\n\n\n\n<p>Punnerrukset ovat hyv\u00e4 harjoitus syyst\u00e4: ne kehitt\u00e4v\u00e4t yl\u00e4vartalon ja keskivartalon voimaa, parantavat kest\u00e4vyytt\u00e4 ja vakautta ja ovat monipuolinen liike, jota voi k\u00e4ytt\u00e4\u00e4 kaikenlaisissa voimaharjoittelurutiineissa. Jos harjoitus on sinulle uusi, aloita noin kolme tai nelj\u00e4 kertaa viikossa enint\u00e4\u00e4n kolmella 10 toiston sarjalla harjoitusta kohden. K\u00e4yt\u00e4 kaikkia muutoksia, jotka tekev\u00e4t liikkeest\u00e4 miellytt\u00e4v\u00e4mm\u00e4n kehollesi. Jos haluat enemm\u00e4n, valitse useita toistoja, joissa tuntuu, ett\u00e4 rasitat itse\u00e4si, mutta se ei uuvuta sinua t\u00e4ysin. ja jos tunnet ep\u00e4mukavuutta tai kipua tavallisten harjoituksen j\u00e4lkeisten s\u00e4rkyjen lis\u00e4ksi, lopeta punnerrukset, jotta kehosi ehtii palautua.<\/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 v27.3) - 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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