{"id":213,"date":"2017-02-01T20:17:30","date_gmt":"2017-02-01T20:17:30","guid":{"rendered":"http:\/\/wristequipment.com\/?page_id=213"},"modified":"2021-05-04T06:25:47","modified_gmt":"2021-05-04T06:25:47","slug":"workout-and-muscles","status":"publish","type":"page","link":"http:\/\/wristequipment.com\/ee\/products\/wristequipment\/workout-and-muscles\/","title":{"rendered":"Treenimine ja lihased"},"content":{"rendered":"

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LIHASED, MIDA TREENIME WRIST EQUIPMENT’IL<\/b><\/h3>\n
\t\r\n\t Forearm workout exercises PDF<\/a>\t \t \r\n\t<\/div><\/h5>\n

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RANDME PAINUTAJAD<\/b> \u2013raskuse \u00fcles kerimine enda poole (kummilint  peab keerdesse minema enda poolt)<\/p>\n

P\u00d5HILISED T\u00d6\u00d6SSE HAARATUD LIHASED<\/b><\/u><\/p>\n

Rannet paindesse viivad k\u00fc\u00fcnarmine ja kodarmine randmepainutaja (flexor carpi ulnaris et radialis);  s\u00f5rmedest ja peopesast k\u00e4epidet hoidvad s\u00f5rme painutajad ja sirutajad (flexor digitorum profundus et superficialis, extensor digitorum communis) ning pikk pihulihas (palmaris longus). K\u00e4ehaarde v\u00f5tmisel on samuti t\u00f6\u00f6s labak\u00e4e t\u00e4htsad sisemised lihased (intrinsic muscles) nagu abductor pollicis brevis, opponens pollicis, flexor pollicis brevis (thenar`i e. p\u00f6idlap\u00e4ka lihased), adductor pollicis, opponens digiti minimi, flexor digiti minimi, abductor digiti minimi (hypothenar`i e. v\u00e4ikes\u00f5rme p\u00e4ka lihased) palmaris brevis, k\u00e4e limuklihased (lumbricales), luudevahelised lihased (interossei m.).<\/p>\n

ASSISTEERIVAD LIHASED<\/b><\/u><\/p>\n

Stabiliseeriv isomeetriline pinge on samuti \u00f5lavarrelihastes (biceps, triceps), \u00f5lalihastes (deltoideus), rinnalihastes (pectoralis major et minor), selja lihastest trapets (trapezius) ja romblihased (rhomboideus), (teatav ekstsentriline pinge, ehk kokkut\u00f5mme l\u00e4bi lihask\u00f5hu pikenemise, alati ka otsestes antagonistides – randmesirutajates (extensor carpi ulnaris, extensor carpi radialis longus et brevis)).<\/p>\n

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RANDME SIRUTAJAD<\/b> \u2013 raskuse \u00fcles kerimine endast eemale (kummilint peab keerdesse minema eelmisele vastupidises ehk endast eemale suunas).<\/p>\n

P\u00d5HILISED T\u00d6\u00d6SSE HAARATUD LIHASED<\/b><\/u><\/p>\n

Rannet sirutusse viivad k\u00fc\u00fcnarmine ja kodarmine randmesirutaja (extensor carpi ulnaris ja -radialis longus et brevis);  s\u00f5rmedest ja peopesast k\u00e4epidet hoidvad s\u00f5rme painutajad ja sirutajad (flexor digitorum profundus et superficialis ja extensor digitorum communis) ning pikk pihulihas (palmaris longus). K\u00e4ehaarde v\u00f5tmisel on samuti t\u00f6\u00f6s labak\u00e4e t\u00e4htsad sisemised lihased (intrinsic muscles) nagu abductor pollicis brevis, opponens pollicis, flexor pollicis brevis (thenar`i e. p\u00f6idlap\u00e4ka lihased), adductor pollicis, opponens digiti minimi, flexor digiti minimi, abductor digiti minimi (hypothenar`i e. v\u00e4ikes\u00f5rme p\u00e4ka lihased) palmaris brevis, k\u00e4e limuklihased (lumbricales), luudevahelised lihased (interossei m.).<\/p>\n

ASSISTEERIVAD LIHASED<\/b><\/u><\/p>\n

Stabiliseeriv isomeetriline pinge on samuti \u00f5lavarrelihastes (biceps, triceps), \u00f5lalihastes (deltoideus), rinnalihastes (pectoralis major et minor), selja lihastest trapets (trapezius) ja romblihased (rhomboideus),    (teatav ekstsentriline pinge ehk kokkut\u00f5mme l\u00e4bi lihask\u00f5hu pikenemise alati ka otsestes antagonistides – randmepainutajates (flexor carpi ulnaris, flexor carpi radialis)) .<\/p>\n

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KOMBINEERITUD VARIANT<\/b><\/p>\n

Nii randme painutaja- kui sirutajalihased on t\u00f6\u00f6s, \u00fche k\u00e4e randme painutajad ja teise k\u00e4e randme sirutajad \u2013 v\u00f5ttes k\u00e4epidemest \u00fche k\u00e4ega alt ja teisega pealt kinni.<\/p>\n

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\"\"K\u00dc\u00dcNARVARRE SISSEP\u00d6\u00d6RAJAD<\/b> \u2013 \u201cukselingiga\u201dk\u00e4epideme otsast raskuse keeramine paremale.<\/p>\n

P\u00d5HILISED T\u00d6\u00d6SSE HAARATUD LIHASED<\/b><\/u><\/p>\n

\u00dcmar sissep\u00f6\u00f6raja (pronator teres), ruut-sissep\u00f6\u00f6raja (pronator quadratus), \u00f5lavarre-kodarluulihas (brachioradialis);  s\u00f5rmedest ja peopesast k\u00e4epidet hoidvad s\u00f5rme painutajad ja sirutajad (flexor digitorum profundus et superficialis ja extensor digitorum communis) ning pikk pihulihas (palmaris longus). K\u00e4ehaarde v\u00f5tmisel on samuti t\u00f6\u00f6s labak\u00e4e t\u00e4htsad sisemised lihased (intrinsic muscles) nagu abductor pollicis brevis, opponens pollicis, flexor pollicis brevis (thenar`i e. p\u00f6idlap\u00e4ka lihased), adductor pollicis, opponens digiti minimi, flexor digiti minimi, abductor digiti minimi (hypothenar`i e. v\u00e4ikes\u00f5rme p\u00e4ka lihased) palmaris brevis, k\u00e4e limuklihased (lumbricales), luudevahelised lihased (interossei m.).<\/p>\n

THE ASSISTING <\/b><\/u>MUSCLES<\/b><\/u><\/p>\n

Stabiliseeriv isomeetriline pinge on samuti \u00f5lavarrelihastes (brachialis, biceps, triceps), \u00f5lalihastes (deltoideus), rinnalihastes (pectoralis major et minor), selja lihastest trapets (trapezius) ja romblihased (rhomboideus), (teatav ekstsentriline pinge ehk kokkut\u00f5mme l\u00e4bi lihask\u00f5hu pikenemise alati ka otseses antagonistis \u2013 supinatoris).<\/p>\n

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K\u00dc\u00dcNARVARRE V\u00c4LJAP\u00d6\u00d6RAJAD <\/b>– <\/b>“Ukselingiga\u201dk\u00e4epideme otsast raskuse keeramine vasakule.<\/p>\n

P\u00d5HILISED T\u00d6\u00d6SSE HAARATUD LIHASED<\/u><\/b><\/p>\n

K\u00fc\u00fcnarvarre v\u00e4ljap\u00f6\u00f6raja ehk supinator ja biitseps (biceps brachii), \u00f5lavarre-kodarluulihas (brachioradialis);  s\u00f5rmedest ja peopesast k\u00e4epidet hoidvad s\u00f5rme painutajad ja sirutajad (flexor digitorum profundus et superficialis ja extensor digitorum communis) ning pikk pihulihas (palmaris longus). K\u00e4ehaarde v\u00f5tmisel on samuti t\u00f6\u00f6s labak\u00e4e t\u00e4htsad sisemised lihased (intrinsic muscles) nagu abductor pollicis brevis, opponens pollicis, flexor pollicis brevis (thenar`i e. p\u00f6idlap\u00e4ka lihased), adductor pollicis, opponens digiti minimi, flexor digiti minimi, abductor digiti minimi (hypothenar`i e. v\u00e4ikes\u00f5rme p\u00e4ka lihased) palmaris brevis, k\u00e4e limuklihased (lumbricales), luudevahelised lihased (interossei m.).<\/p>\n

ASSISTEERIVAD LIHASED<\/b><\/u><\/p>\n

Stabiliseeriv isomeetriline pinge on samuti ka  \u00f5lalihastes (deltoideus), rinnalihastes (pectoralis major et minor), selja lihastest trapets (trapezius) ja romblihased (rhomboideus), (teatav ekstsentriline pinge ehk kokkut\u00f5mme l\u00e4bi lihask\u00f5hu pikenemise alati ka otsestes antagonistides \u2013 \u00fcmar sissep\u00f6\u00f6raja (pronator teres) ja ruutsissep\u00f6\u00f6raja (pronator quadrates)).<\/p>\n

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S\u00d5RME PAINUTAJAD<\/b> \u2013 s\u00f5rmedega raskuse t\u00f5stmine n\u00e4oga masina suunas ja  s\u00f5rmedega raskuse t\u00f5stmine seljaga masina suunas.<\/p>\n

P\u00d5HILISED T\u00d6\u00d6SSE HAARATUD LIHASED<\/b><\/u><\/p>\n

Pindmised ja s\u00fcvad s\u00f5rmedepainutajad (flexor digitorum superficialis et   profundus), s\u00f5rmede sirutajad (extensor digitorum communis), pikk pihulihas (palmaris longus). K\u00e4ehaarde v\u00f5tmisel on samuti t\u00f6\u00f6s labak\u00e4e t\u00e4htsad sisemised lihased (intrinsic muscles) nagu abductor pollicis brevis, opponens pollicis, flexor pollicis brevis (thenar`i e. p\u00f6idlap\u00e4ka lihased), adductor pollicis, opponens digiti minimi, flexor digiti minimi, abductor digiti minimi (hypothenar`i e. v\u00e4ikes\u00f5rme p\u00e4ka lihased) palmaris brevis, k\u00e4e limuklihased (lumbricales), luudevahelised lihased (interossei m.).<\/p>\n

 N\u00e4oga masina suunas treenides on nimetis-ja keskmisel s\u00f5rmel t\u00f6\u00f6sse haaratud nii pindmised kui s\u00fcvapainutajad, s\u00f5rmuse-ja v\u00e4iksel s\u00f5rmel p\u00f5hiliselt t\u00f6\u00f6s pindmised s\u00f5rmepainutajad. Seljaga masina suunas t\u00f6\u00f6tades on j\u00f5ujaotus vastupidine. Fikseerivalt on t\u00f6\u00f6s ka randme painutajad ja \u2013sirutajad, k\u00f5ikide peopesa ja s\u00f5rmi kaasavate harjutuste puhul on alati fikseerivalt t\u00f6\u00f6s p\u00f6idla painutajad ja sirutajad (flexor pollicis longus et brevis, extensor pollicis longus et brevis).<\/p>\n

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ASSISTEERIVAD LIHASED<\/b><\/u><\/p>\n

Stabiliseeriv isomeetriline pinge on samuti \u00f5lavarrelihastes (biceps, triceps), \u00f5lalihastes (deltoideus), rinnalihastes (pectoralis major et minor), selja lihastest trapets (trapezius) ja romblihased (rhomboideus).<\/p>\n

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ANTAGONISTIS ASETLEIDVA EKSTSENTRILISE KOKKUT\u00d5MBE SUURUS, AGONISTI T\u00d6\u00d6 AJAL, S\u00d5LTUB AGONISTI KOKKUT\u00d5MBE INTENSIIVSUSEST.<\/h3>\n

KUI AGONIST T\u00d6\u00d6TAB V\u00c4IKESEL INTENSIIVSUSEL (-30% maxist), SIIS ANTAGONIST ON PINGEVABA, VENIB, JA KOOSKONTRAKTSIOONI EI TEKI.<\/h3>\n","protected":false},"excerpt":{"rendered":"

LIHASED, MIDA TREENIME WRIST EQUIPMENT’IL RANDME PAINUTAJAD \u2013raskuse \u00fcles kerimine enda poole (kummilint  peab keerdesse minema enda poolt) P\u00d5HILISED T\u00d6\u00d6SSE HAARATUD LIHASED Rannet paindesse viivad k\u00fc\u00fcnarmine ja kodarmine randmepainutaja (flexor carpi ulnaris et radialis);  s\u00f5rmedest ja peopesast k\u00e4epidet hoidvad s\u00f5rme painutajad ja sirutajad (flexor digitorum profundus et superficialis, extensor digitorum communis) ning pikk pihulihas (palmaris longus). K\u00e4ehaarde v\u00f5tmisel on samuti t\u00f6\u00f6s labak\u00e4e t\u00e4htsad sisemised lihased (intrinsic muscles) nagu abductor pollicis brevis, opponens pollicis, flexor pollicis brevis (thenar`i e. p\u00f6idlap\u00e4ka lihased), adductor pollicis, opponens digiti minimi, flexor digiti minimi, abductor digiti minimi (hypothenar`i e. v\u00e4ikes\u00f5rme p\u00e4ka lihased) palmaris brevis, k\u00e4e limuklihased (lumbricales),… <\/p>\n","protected":false},"author":1,"featured_media":0,"parent":122,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"template-full-width.php","meta":{"_acf_changed":false,"footnotes":""},"class_list":["post-213","page","type-page","status-publish","hentry"],"translation":{"provider":"WPGlobus","version":"3.0.0","language":"ee","enabled_languages":["en","ee"],"languages":{"en":{"title":true,"content":true,"excerpt":false},"ee":{"title":true,"content":true,"excerpt":false}}},"acf":[],"yoast_head":"\nWorkout and muscles for WristEquipment by Martin Padar<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"http:\/\/wristequipment.com\/products\/wristequipment\/workout-and-muscles\/\" \/>\n<meta property=\"og:locale\" content=\"et_EE\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Treenimine ja lihased - WristEquipment\" \/>\n<meta property=\"og:url\" content=\"http:\/\/wristequipment.com\/products\/wristequipment\/workout-and-muscles\/\" \/>\n<meta property=\"og:site_name\" content=\"WristEquipment\" \/>\n<meta property=\"article:modified_time\" content=\"2021-05-04T06:25:47+00:00\" \/>\n<meta property=\"og:image\" content=\"http:\/\/wristequipment.com\/wp-content\/uploads\/2017\/02\/wrist-exercises.png\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data1\" content=\"10 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"http:\/\/wristequipment.com\/products\/wristequipment\/workout-and-muscles\/\",\"url\":\"http:\/\/wristequipment.com\/products\/wristequipment\/workout-and-muscles\/\",\"name\":\"Workout and muscles for WristEquipment by Martin Padar\",\"isPartOf\":{\"@id\":\"http:\/\/wristequipment.com\/#website\"},\"primaryImageOfPage\":{\"@id\":\"http:\/\/wristequipment.com\/products\/wristequipment\/workout-and-muscles\/#primaryimage\"},\"image\":{\"@id\":\"http:\/\/wristequipment.com\/products\/wristequipment\/workout-and-muscles\/#primaryimage\"},\"thumbnailUrl\":\"http:\/\/wristequipment.com\/wp-content\/uploads\/2017\/02\/wrist-exercises.png\",\"datePublished\":\"2017-02-01T20:17:30+00:00\",\"dateModified\":\"2021-05-04T06:25:47+00:00\",\"description\":\"All exercises are created by masseuse and judoka Martin Padar. 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