{"id":973,"date":"2023-07-10T16:09:42","date_gmt":"2023-07-10T14:09:42","guid":{"rendered":"https:\/\/regbu.com\/?p=973"},"modified":"2025-09-05T07:41:31","modified_gmt":"2025-09-05T05:41:31","slug":"posilovani-bricha-prinasi-vysledky","status":"publish","type":"post","link":"https:\/\/regbu.com\/et\/weight-training-bricha-bricha-brings-results\/","title":{"rendered":"K\u00f5hu tugevdamine toob tulemusi"},"content":{"rendered":"

K\u00f5hu tugevdamine on \u00fcks tegevusi, mida paljud inimesed alahindavad v\u00f5i v\u00e4ldivad. Fitness ei ole \u00fcks k\u00f5ige populaarsemad spordialad<\/a><\/strong> maailm, teisest k\u00fcljest v\u00f5ib see teie keha ideaalselt vormida. Iga\u00fcks ilmselt ihkab kuulsat six-packi v\u00f5i t\u00e4iuslikult vormitud k\u00f5hulihaseid. Tee sellise tulemuseni ei pea olema okkaline. Sa pead lihtsalt teadma, kuidas seda teha.<\/p>\n\n\n\n

K\u00f5ige t\u00f5husamad k\u00f5hulihaste harjutused<\/h2>\n\n\n\n

Kui te alustate k\u00f5hu tugevdamist, peaksite p\u00fc\u00fcdlema terviklikkuse poole. P\u00fc\u00fcdke p\u00f5hjalikult suunata iga k\u00f5hulihase osa ja \u00e4rge keskenduge vaid \u00fchele harjutusele. Harjuta k\u00f5htu tervikuna<\/strong>. Algaja saab valida treeningplaani vastavalt allj\u00e4rgnevale tabelile.<\/p>\n\n\n\n

Teema<\/strong><\/td>Teave<\/strong><\/td><\/tr>
Harjutuste arv<\/td>3 kuni 5<\/td><\/tr>
T\u00f6\u00f6sarjad<\/td>3<\/td><\/tr>
Korduste arv<\/td>10-20<\/td><\/tr>
Treeningu regulaarsus<\/td>3 korda n\u00e4dalas<\/td><\/tr><\/tbody><\/table>
Algaja juhend, kuidas alustada k\u00f5hulihaste tugevdamisega.<\/figcaption><\/figure>\n\n\n\n

Aja jooksul v\u00f5ite t\u00f6\u00f6tada oma k\u00f5hu tugevdamise kallal rohkem. S.t. lisage oma treeningplaani rohkem harjutusi. V\u00f5tke sihikule nii pindmised kui ka s\u00fcgavamad k\u00f5hulihased. Sa n\u00e4ed ise, et positiivne tulemus ei v\u00f5ta liiga kaua aega.<\/p>\n\n\n\n

K\u00f5hu tugevdamine praktikas<\/h3>\n\n\n\n

Kuid keskendume harjutustele, mis tagavad, et tugev ja lihaseline k\u00f5ht<\/em>. \u00dcks levinumaid on kahtlemata sedy-lehek. Niipea, kui saate selle harjutuse harjutada, saate seda rakendada koos koormusega. \u00dche k\u00e4ega hantlid v\u00f5i kaaluga ketas on ideaalsed tarvikud. Selle harjutusega alustad aga alles pikka teed treenitud k\u00f5huni. Tuleb rakendada ka palju teisi harjutusi.<\/p>\n\n\n\n

    \n
  • V-lifte<\/li>\n\n\n\n
  • Sprinter<\/li>\n\n\n\n
  • \u00d5\u00f5nes asend<\/li>\n<\/ul>\n\n\n\n

    Kindlasti ei tohi v\u00e4ltida selliseid tavasid, mille hulka kuulub ka vastupidine l\u00fchendamine. Nende puhul \u00e4rge alahinnake piisavat liikumisulatust, et aktiveerida suur osa k\u00f5hulihaseid maksimaalselt.<\/p>\n\n\n\n

    Kohapeal saab teiste harjutustega hakkama. Nende hulka kuuluvad k\u00fclgmine plank ja k\u00fc\u00fcnarvarre plank koos raskusega<\/strong>. \u00dcsna t\u00f5hus on ka harjutus, mida nimetatakse ronija. Kui teil on m\u00f5ni treeningmasin, v\u00f5ite proovida pingipressi ja p\u00f5lvede sirutamist kangidel. Alternatiiviks on ka k\u00fclgmised t\u00f5mbed. Ja kui sellest k\u00f5igest ei piisa, siis on olemas ka p\u00f5lvede sirutused trapetsil. T\u00e4nap\u00e4eval ei pea sa ainult unistama pingulisest k\u00f5hust.<\/p>","protected":false},"excerpt":{"rendered":"

    K\u00f5hu tugevdamine on \u00fcks tegevus, mida paljud inimesed alahindavad v\u00f5i v\u00e4ldivad. Kuigi fitness ei ole \u00fcks populaarsemaid spordialasid maailmas, v\u00f5ib see teisest k\u00fcljest oma keha suurep\u00e4raselt vormida. T\u00f5en\u00e4oliselt ihkab iga\u00fcks kuulsat sixpacki v\u00f5i t\u00e4iuslikult vormitud k\u00f5hulihaseid. Tee sellise tulemuseni ei pea olema okkaline. Sa pead lihtsalt teadma, kuidas ... <\/p>","protected":false},"author":2,"featured_media":974,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[9],"tags":[958,954,959,957,800,952,953,783,955,956],"class_list":["post-973","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sport","tag-bocni-plank","tag-bricho","tag-hollow-pozice","tag-plank","tag-posilovani","tag-posilovani-bricha","tag-six-pack","tag-sport","tag-sprinter","tag-v-zdvih"],"yoast_head":"\nPosilov\u00e1n\u00ed b\u0159icha p\u0159in\u00e1\u0161\u00ed v\u00fdsledky - REGBU.COM<\/title>\n<meta name=\"description\" content=\"Pus\u0165te se do posilov\u00e1n\u00ed b\u0159icha a vypracujte si pov\u011bstn\u00fd six-pack. 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