{"id":5102,"date":"2019-11-01T04:57:19","date_gmt":"2019-11-01T02:57:19","guid":{"rendered":"https:\/\/www.fit.fi\/elselautala\/?p=5102"},"modified":"2019-11-01T04:57:19","modified_gmt":"2019-11-01T02:57:19","slug":"pakaratreeni-kotona-tai-pihalla","status":"publish","type":"post","link":"https:\/\/www.fit.fi\/elselautala\/2019\/11\/01\/pakaratreeni-kotona-tai-pihalla\/","title":{"rendered":"Pakaratreeni kotona tai pihalla"},"content":{"rendered":"<h2>Pakaratreeni kotona tai pihalla<\/h2>\n<p>Haluatko voimakkaan toimivan takapuolen. Lue ohjeet ja vinkit alapuolelta!<\/p>\n<h2><strong>1. Etenev\u00e4 askelkyykky<\/strong><\/h2>\n<p>Seiso noin hartioiden levyisess\u00e4 asennossa ja astu eteenp\u00e4i yhden jalan kyykkyyn niin ett\u00e4 takimmaisen jalan polvi koskettaa kevyesti maata ja etummaisen polvi pysyy jalkater\u00e4n suuntaisesti 90 asteen kulmassa. Astu eteenp\u00e4in pakaralla ty\u00f6nt\u00e4en.<br \/>\nToista liike 5 X 24<\/p>\n<h2>\u00a0<img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-5114 lazy\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" alt=\"\" width=\"2731\" height=\"4096\" data-src=\"https:\/\/www.fit.fi\/elselautala\/wp-content\/uploads\/sites\/46\/2019\/11\/img_2393.jpg\" ><\/h2>\n<h2><strong>2. Sumokyykky<\/strong><\/h2>\n<p>Seis jalat hartioita leve\u00e4mm\u00e4ss\u00e4 haara-asennossa niin et\u00e4 varpaat sek\u00e4 polvet ovat k\u00e4\u00e4ntyneet hieman ulosp\u00e4in samassa linjassa. Kyykisty alas napa kiinni selk\u00e4rangassa ja peppu kohti maata osoittaen.<br \/>\nToista liike 3 X 12<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-5112 lazy\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" alt=\"\" width=\"2731\" height=\"4096\" data-src=\"https:\/\/www.fit.fi\/elselautala\/wp-content\/uploads\/sites\/46\/2019\/11\/img_2374.jpg\" ><\/p>\n<h2><strong>3. Askelkyykky sivulle<\/strong><\/h2>\n<p>Aloita liike seisomalla noin hartioiden levyisess\u00e4 asennossa. Astu pitk\u00e4lle sivulle kyykistyen alas ja nouse yl\u00f6s niin ett\u00e4 takaisin tullessa jalka j\u00e4\u00e4 ilmaan. Tee ensin sarja toiselle jalalle ja t\u00e4m\u00e4n j\u00e4lkeen toiselle.<br \/>\nToista liike 3 X 12<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-5113 lazy\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" alt=\"\" width=\"2731\" height=\"4096\" data-src=\"https:\/\/www.fit.fi\/elselautala\/wp-content\/uploads\/sites\/46\/2019\/11\/img_2399.jpg\" ><\/p>\n<h2><strong>4. Luistelupotku<\/strong><\/h2>\n<p>Seiso noin hartioiden levyisess\u00e4 asennossa ja ty\u00f6nn\u00e4 potku taka viistoon aivan kuten luistellussa ja tuo takaisin aloitus asentoon. Tee ensin sarja toiselle jalalle ja t\u00e4m\u00e4n j\u00e4lkeen toiselle.<br \/>\nToista liike 5 X 10<\/p>\n<p><a href=\"http:\/\/jumppakaverit.com\/wp-content\/uploads\/2017\/10\/Booty-Workout-10-Else-Lautala-Jumppakaverit.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-5116 lazy\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" alt=\"\" width=\"2731\" height=\"4096\" data-src=\"https:\/\/www.fit.fi\/elselautala\/wp-content\/uploads\/sites\/46\/2019\/11\/d-img_2377.jpg\" ><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-medium wp-image-1449 lazy\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" alt=\"\" width=\"300\" height=\"200\" data-src=\"http:\/\/jumppakaverit.com\/wp-content\/uploads\/2017\/10\/Booty-Workout-10-Else-Lautala-Jumppakaverit-300x200.jpg\" >\u00a0<\/a><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li style=\"list-style-type: none\">\n<ul>\n<li style=\"list-style-type: none\">\n<h4 style=\"text-align: center\"><strong>Ihania treenej\u00e4 \u2661 <\/strong><\/h4>\n<p style=\"text-align: center\"><a href=\"https:\/\/www.youtube.com\/channel\/UCcqvSJGhD_Wh0S9u5axzb6Q?view_as=subscriber\">YouTube<\/a> \/ <a href=\"https:\/\/www.instagram.com\/elselautala\/?hl=en\">\u00a0Instagram<\/a> \/ <a href=\"https:\/\/elselautala.com\">Website<\/a><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-5028 lazy\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" alt=\"venyttele\" width=\"1522\" height=\"1900\" data-src=\"https:\/\/www.fit.fi\/elselautala\/wp-content\/uploads\/sites\/46\/2019\/09\/dsc09354-social.jpg\" >pakaratreeni\/ \u00a0pakaratreeni kotona \/ pakaratreeni pihalla<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Pakaratreeni kotona tai pihalla Haluatko voimakkaan toimivan takapuolen. Lue ohjeet ja vinkit alapuolelta! 1. Etenev\u00e4 askelkyykky Seiso noin hartioiden levyisess\u00e4 asennossa ja astu eteenp\u00e4i yhden jalan kyykkyyn niin ett\u00e4 takimmaisen jalan polvi koskettaa kevyesti maata ja etummaisen polvi pysyy jalkater\u00e4n suuntaisesti 90 asteen kulmassa. Astu eteenp\u00e4in pakaralla ty\u00f6nt\u00e4en. Toista liike 5 X 24 \u00a0 2.<\/p>\n","protected":false},"author":95,"featured_media":5028,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[19],"tags":[391,857,26],"class_list":["post-5102","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-treeni","tag-jalkatreeni","tag-pakaratreeni","tag-treeni"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Pakaratreeni kotona tai pihalla - Else Lautala<\/title>\n<meta name=\"description\" content=\"Haluatko voimakkaan toimivan takapuolen. T\u00e4m\u00e4 kotona tai pihalla teht\u00e4v\u00e4 pakaratreeni on vastaus toiveisiisi. 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