{"id":1020,"date":"2024-09-14T15:52:01","date_gmt":"2024-09-14T15:52:01","guid":{"rendered":"http:\/\/mvperearstid.ee\/?p=1020"},"modified":"2024-09-14T15:52:03","modified_gmt":"2024-09-14T15:52:03","slug":"liikumises-peitub-joud-ja-tervis","status":"publish","type":"post","link":"https:\/\/mvperearstid.ee\/ru\/liikumises-peitub-joud-ja-tervis\/","title":{"rendered":"Harjutused"},"content":{"rendered":"\n

Siia on koondatud erinevaid v\u00f5imlemisharjutusi \u00fcldise tervisliku seisundi parandamiseks, lihastoonuse ning meeleolu t\u00f5stmiseks, pingetest vabanemiseks. Infomaterjalide algallikas: sportest.eu<\/strong>.<\/p>\n\n\n\n

Harjutuse vaatamiseks tuleb klikata harjutusel. Video avaneb k\u00f5rvalaknas. Kui tunnete, et olete v\u00e4sinud v\u00f5i m\u00f5ne harjutuse sooritamine p\u00f5hjustab teravat valuaistingut, siis tuleks harjutuste tegemine koheselt l\u00f5petada.<\/p>\n\n\n\n

Liigutage terviseks!<\/p>\n\n\n\n

Kontoriv\u00f5imlemine<\/strong>: <\/p>\n\n\n\n

1) Kaelale ja \u00f5lav\u00f6\u00f6tmele 1<\/a> <\/span><\/p>\n\n\n\n

2) Kaelale ja \u00f5lav\u00f6\u00f6tmele<\/a><\/span> <\/a>2<\/a><\/span> <\/p>\n\n\n\n

3) V\u00f5imlemine k\u00e4tele<\/a><\/span> <\/p>\n\n\n\n

4) Harjutused puusadele ja alaseljale<\/a><\/span> <\/p>\n\n\n\n

5) Puusadele ja alaseljale 2<\/a><\/span> <\/p>\n\n\n\n

6) Rinnalihastele ja \u00f5lav\u00f6\u00f6tmele<\/a><\/span> <\/p>\n\n\n\n

7) Tallav\u00f5lvidele ja s\u00e4\u00e4rtele<\/a><\/span> <\/p>\n\n\n\n

8) Tallav\u00f5lvidele ja s\u00e4\u00e4rtele 2<\/a><\/span> <\/p>\n\n\n\n

9) Vaagnav\u00f6\u00f6tmele ja kehat\u00fcve s\u00fcvalihastele<\/a><\/span> <\/p>\n\n\n\n

10) Harjutused \u00f5lav\u00f6\u00f6tmele<\/a><\/span> <\/p>\n\n\n\n

11) 15-minutiline treeningprogramm<\/a><\/span><\/p>\n\n\n\n

12) Kontoriharjutused – materjalid printimiseks<\/a><\/span><\/p>\n\n\n\n

Treeningplaani koostas F\u00fcsioteraapia Kliinik O\u00dc f\u00fcsioterapeut Katre Lust-Mardna. Videod valmisid Ole Vormis eestvedamisel, toetas The Coca-Cola Foundation + CCF.<\/em><\/p>\n\n\n\n

<\/p>\n\n\n\n

Harjutused labajalale<\/strong>, s\u00e4\u00e4rele ja h\u00fcppeliigesele<\/strong> <\/p>\n\n\n\n

1) Varvastega liikumine<\/a><\/span><\/p>\n\n\n\n

2) Massaa\u017e golfipalliga<\/a><\/span> <\/p>\n\n\n\n

3) Varbaga m\u00f6\u00f6da s\u00e4\u00e4rt liikumine<\/a><\/span> <\/p>\n\n\n\n

4) Jalatalla massaa\u017e<\/a><\/span> <\/p>\n\n\n\n

5) Harjutus p\u00f6iale kummilindiga<\/a><\/span> <\/p>\n\n\n\n

6) K\u00f5nnitreening h\u00fcppeliigesele<\/a><\/span> <\/p>\n\n\n\n

7) Eseme haaramine diagonaalis tallav\u00f5lvi tugevdamiseks<\/a><\/span> <\/p>\n\n\n\n

8) Venitus toengp\u00f5lvitusest <\/a><\/span> <\/p>\n\n\n\n

9) Libistav k\u00f5nd<\/a><\/span> <\/p>\n\n\n\n

10) S\u00e4\u00e4relihaste venitus toengp\u00f5lvituses<\/a> <\/span> <\/p>\n\n\n\n

11) Stabiliseerivad harjutused tasakaalupadjal<\/a> <\/span> <\/p>\n\n\n\n

12) S\u00e4\u00e4relihase ekstrentriline treening<\/a><\/span> <\/p>\n\n\n\n

13) S\u00e4\u00e4relihaste venitus<\/a> <\/span> <\/p>\n\n\n\n

14) Harjutused ratasplaadiga p\u00f5lve- ja h\u00fcppeliigese stabiliseerimiseks<\/a> <\/span><\/p>\n\n\n\n

15) P\u00f6iaharjutused – materjalid printimiseks.<\/a><\/span><\/p>\n\n\n\n

<\/p>\n\n\n\n

Harjutused p\u00f5lvele ja reiele<\/strong> <\/p>\n\n\n\n

1) Stabiliseerivad harjutused tasakaalupadjal<\/a><\/span><\/p>\n\n\n\n

2) K\u00fckid teraapiapalliga<\/a> <\/span> <\/p>\n\n\n\n

3) Ekstsentrilised harjutused reie nelipealihasele<\/a><\/span> <\/p>\n\n\n\n

4) \u201cSukelduja\u201d reie tagak\u00fcljele<\/a><\/span> <\/p>\n\n\n\n

5) Pingilt taha alla astumine reie tagak\u00fcljele<\/a> <\/span><\/p>\n\n\n\n

6) Taha v\u00e4ljaastesse vajumine reie tagak\u00fcljele<\/a><\/span> <\/p>\n\n\n\n

7) K\u00fcljele v\u00e4ljaastesse vajumine reie sisek\u00fcljele<\/a><\/span> <\/p>\n\n\n\n

8) P\u00f5lvitusest ette vajumine reie tagak\u00fclje tugevdamiseks<\/a><\/span> <\/p>\n\n\n\n

9) Venitus reie eesmisele k\u00fcljele<\/a><\/span> <\/p>\n\n\n\n

10) Modifitseeritud venitus reie tagak\u00fcljele ja s\u00e4\u00e4rele k\u00f5rgendusega<\/a><\/span> <\/p>\n\n\n\n

11) Toengp\u00f5lvituses liikumised kehat\u00fcve tugevdamiseks<\/a><\/span>  <\/p>\n\n\n\n

12) Kehat\u00fcve t\u00f5sted ja liikumised jalgadega (sild)<\/a> <\/span> <\/p>\n\n\n\n

13) Puusa abduktorite (eemaldajate) tugevdamine k\u00fclililamangus<\/a><\/span>  <\/p>\n\n\n\n

14) Puusa abduktorite (eemaldajate) tugevdamine seistes<\/a><\/span> <\/p>\n\n\n\n

15) Harjutused tuhara, reie tagak\u00fclgede ja selgroo sirgestaja tugevdamiseks<\/a><\/span><\/p>\n\n\n\n

16) Harjutused reie l\u00e4hendajatele teraapiapalliga<\/a><\/span> <\/p>\n\n\n\n

17) Harjutused ratasplaadiga<\/a><\/span> <\/p>\n\n\n\n

<\/p>\n\n\n\n

Harjutused puusale ja alaseljale<\/strong><\/p>\n\n\n\n

1)Puusa painutajate venitus<\/a><\/span><\/p>\n\n\n\n

2) Venitus reie tagak\u00fcljele ja s\u00e4\u00e4rele<\/a><\/span> <\/p>\n\n\n\n

3) Reie l\u00e4hendajate venitus p\u00f5lvituses<\/a> <\/span> <\/p>\n\n\n\n

4) Reie l\u00e4hendajate venitus istudes<\/a><\/span> <\/p>\n\n\n\n

5) Toengp\u00f5lvituses liikumised taha puusaliigeste ja alaselja mobiliseerimiseks<\/a><\/span> <\/p>\n\n\n\n

6) Pirnlihase venitus selili puusaliigese mobiliseerimiseks<\/a> <\/span><\/p>\n\n\n\n

7) V\u00e4ljaastega venitus puusaliigese mobiliseerimiseks<\/a><\/span><\/p>\n\n\n\n

8) Modifitseeritud venitus reie tagak\u00fcljele ja s\u00e4\u00e4rele k\u00f5rgendusega<\/a><\/span> <\/p>\n\n\n\n

9) Tuharalihaste tugevdamine toengp\u00f5lvituses<\/a> <\/span> <\/p>\n\n\n\n

10) Kehat\u00fcve t\u00f5sted ja liikumised jalgadega (sild)<\/a><\/span> <\/p>\n\n\n\n

11) Puusa abduktorite (eemaldajate) tugevdamine k\u00fclililamangus<\/a><\/span> <\/p>\n\n\n\n

12) Puusa abduktorite (eemaldajate) tugevdamine seistes<\/a><\/span> <\/p>\n\n\n\n

13) Harjutused tuhara, reie tagak\u00fclgede ja selgroo sirgestaja tugevdamiseks<\/a> <\/span><\/p>\n\n\n\n

14) Venitus alaseljale<\/a> <\/span><\/p>\n\n\n\n

15) Ekstsentrilised harjutused k\u00f5hu sirglihasele ja puusa painutajatele<\/a><\/span> <\/p>\n\n\n\n

16) Harjutused k\u00f5hu sirglihastele ja p\u00f5ikilihastele<\/a> <\/span><\/p>\n\n\n\n

17) Venitus rinnalihastele ja alaseljale<\/a><\/span> <\/p>\n\n\n\n

18) Alaseljavalu – infovoldik.<\/a><\/span><\/p>\n\n\n\n

<\/p>\n\n\n\n

Harjutused k\u00f5hulihastele<\/strong><\/p>\n\n\n\n

1) Harjutused k\u00f5hu sirglihastele ja p\u00f5ikilihastele<\/a> <\/span><\/p>\n\n\n\n

2) K\u00fc\u00fcnartoengus liikumised teraapiapallil kehat\u00fcve tugevdamiseks<\/a><\/span><\/p>\n\n\n\n

<\/p>\n\n\n\n

Harjutused rindkerele ja abaluu piirkonnale<\/strong><\/p>\n\n\n\n

1) Kerep\u00f6\u00f6rded toengp\u00f5lvitusistes rindkere mobiliseerimiseks<\/a><\/span><\/p>\n\n\n\n

2) Kerep\u00f6\u00f6rded toengp\u00f5lvituses rindkere mobiliseerimiseks<\/a> <\/span> <\/p>\n\n\n\n

3) K\u00f5hulilamangus k\u00e4te t\u00f5sted \u00fclaselja tugevdamiseks<\/a><\/span><\/p>\n\n\n\n

4) K\u00fc\u00fcnarvarstoengus liikumised (abaluude k\u00e4tek\u00f5verdused) <\/a><\/span> <\/p>\n\n\n\n

5) Kerep\u00f6\u00f6rded toengp\u00f5lvituses rindkere mobiliseerimiseks (sirge k\u00e4si) <\/a><\/span><\/p>\n\n\n\n

6) P\u00f5lvituses k\u00e4tega teraapiapallile vajumised abaluude stabiliseerimiseks<\/a> <\/span><\/p>\n\n\n\n

7) Selililamangus \u201cteemanti\u201d harjutus \u00f5lav\u00f6\u00f6tme mobiliseerimiseks <\/a> <\/span><\/p>\n\n\n\n

8) Sirutus \u00fclaseljale<\/a><\/span> <\/p>\n\n\n\n

9) Abaluude vaheliste lihaste tugevdamine<\/a><\/span> <\/p>\n\n\n\n

10) Harjutused ratasplaadiga<\/a><\/span> <\/p>\n\n\n\n

11) Venitus rinnalihastele ja alaseljale<\/a><\/span> <\/p>\n\n\n\n

<\/p>\n\n\n\n

Harjutused \u00f5lale<\/strong><\/p>\n\n\n\n

1) Selililamangus \u201cteemanti\u201d harjutus<\/a> <\/span><\/p>\n\n\n\n

2) Ekstsentriline treening \u00f5lale hantliga <\/a><\/span> <\/p>\n\n\n\n

3) Venitused \u00f5laliigesele (sleeper\u2019s stretch)<\/a> <\/span><\/p>\n\n\n\n

4) Esktsentriline treening \u00f5lale kummilindiga<\/a><\/span> <\/p>\n\n\n\n

5) Rotaatormansetti tugevdavad harjutused pudeliga<\/a> <\/span><\/p>\n\n\n\n

6) Erinevad harjutused rotaatormanseti tugevdamiseks kummilindiga <\/a><\/span> <\/p>\n\n\n\n

7) Venitusharjutus rinnalihastele<\/a><\/span> <\/p>\n\n\n\n

8) \u00d5laliigese traumat ennetav soojendusprogramm -materjal printimiseks. <\/a><\/span><\/p>\n\n\n\n

<\/p>\n\n\n\n

Harjutused kaelale<\/strong><\/p>\n\n\n\n

1) Kaela s\u00fcva painutajate tugevdamine selililamangus <\/a><\/span> <\/p>\n\n\n\n

2) Venitused kaela-ja \u00f5lav\u00f6\u00f6tmele<\/a> <\/span><\/p>\n\n\n\n

<\/p>\n\n\n\n

Harjutused kogu kehale<\/strong><\/p>\n\n\n\n

1) Diagonaalliikumised toengp\u00f5lvituses kehat\u00fcve tugevdamiseks<\/a> <\/span><\/p>\n\n\n\n

2) K\u00fc\u00fcnarvarstoengus liikumised (plank) <\/a><\/span> <\/p>\n\n\n\n

3) K\u00fc\u00fcnarvarstoengus k\u00fcljel liikumised (plank k\u00fcljel) <\/a> <\/span><\/p>\n\n\n\n

4) Toengp\u00f5lvituses liikumised kehat\u00fcve tugevdamiseks<\/a> <\/span><\/p>\n\n\n\n

5) Kehat\u00fcve t\u00f5sted ja liikumised jalgadega (sild)<\/a> <\/span><\/p>\n\n\n\n

6) Sidekirme ehk fastsia vabastamine pilatese rulli abil<\/a> <\/span><\/p>\n\n\n\n

7) K\u00fc\u00fcnartoengus liikumised teraapiapallil kehat\u00fcve tugevdamiseks<\/a><\/span><\/p>\n\n\n\n

8) Harjutused tuhara, reie tagak\u00fclgede ja selgroo sirgestaja tugevdamiseks<\/a> <\/span><\/p>\n\n\n\n

9) Tasakaalu arendavad harjutused teraapiapallil istudes<\/a><\/span> <\/p>\n\n\n\n

10) Venitus rinnalihastele ja alaseljale<\/a><\/span><\/p>\n\n\n\n

Videod on valminud Ortopeedia Arstid AS algatusel, koost\u00f6\u00f6s F\u00fcsioteraapia Kliinik (Indrek Tustit, Lauri Rannama Katre-Lust Mardna), Spordimeditsiini SA ja Audentesega.
Need on kaasrahastatud EASi kaudu Euroopa Liidu Regionaalarengu Fondist. <\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

Siia on koondatud erinevaid v\u00f5imlemisharjutusi \u00fcldise tervisliku seisundi parandamiseks, lihastoonuse ning meeleolu t\u00f5stmiseks, pingetest vabanemiseks. Infomaterjalide algallikas: sportest.eu. Harjutuse vaatamiseks tuleb klikata harjutusel. Video avaneb k\u00f5rvalaknas. Kui tunnete, et olete v\u00e4sinud v\u00f5i m\u00f5ne harjutuse sooritamine p\u00f5hjustab teravat valuaistingut, siis tuleks harjutuste tegemine koheselt l\u00f5petada. Liigutage terviseks! Kontoriv\u00f5imlemine: 1) Kaelale ja \u00f5lav\u00f6\u00f6tmele 1 2) Kaelale ja […]<\/p>\n","protected":false},"author":1,"featured_media":1041,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[20],"tags":[],"class_list":["post-1020","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-news"],"translation":{"provider":"WPGlobus","version":"3.0.1","language":"ru","enabled_languages":["et","ru"],"languages":{"et":{"title":true,"content":true,"excerpt":false},"ru":{"title":false,"content":false,"excerpt":false}}},"_links":{"self":[{"href":"https:\/\/mvperearstid.ee\/ru\/wp-json\/wp\/v2\/posts\/1020","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/mvperearstid.ee\/ru\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/mvperearstid.ee\/ru\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/mvperearstid.ee\/ru\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/mvperearstid.ee\/ru\/wp-json\/wp\/v2\/comments?post=1020"}],"version-history":[{"count":33,"href":"https:\/\/mvperearstid.ee\/ru\/wp-json\/wp\/v2\/posts\/1020\/revisions"}],"predecessor-version":[{"id":1579,"href":"https:\/\/mvperearstid.ee\/ru\/wp-json\/wp\/v2\/posts\/1020\/revisions\/1579"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/mvperearstid.ee\/ru\/wp-json\/wp\/v2\/media\/1041"}],"wp:attachment":[{"href":"https:\/\/mvperearstid.ee\/ru\/wp-json\/wp\/v2\/media?parent=1020"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/mvperearstid.ee\/ru\/wp-json\/wp\/v2\/categories?post=1020"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/mvperearstid.ee\/ru\/wp-json\/wp\/v2\/tags?post=1020"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}