{"id":5961,"date":"2011-03-20T17:25:28","date_gmt":"2011-03-20T17:25:28","guid":{"rendered":"http:\/\/tu11.fi.srv.hoste.fi\/taekwondo\/?p=5961"},"modified":"2016-03-31T06:38:07","modified_gmt":"2016-03-31T06:38:07","slug":"3-osa","status":"publish","type":"post","link":"http:\/\/tu11.fi\/taekwondo\/et\/2011\/03\/3-jakso\/","title":{"rendered":"3. episood"},"content":{"rendered":"<p><a href=\"http:\/\/tu11.fi.srv.hoste.fi\/taekwondo\/wp-content\/uploads\/2016\/03\/harjoitussuunnitelma_3_20161.png\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-5971\" src=\"http:\/\/tu11.fi.srv.hoste.fi\/taekwondo\/wp-content\/uploads\/2016\/03\/harjoitussuunnitelma_3_20161-1024x530.png\" alt=\"koolituskava_3_2016\" width=\"1024\" height=\"530\" srcset=\"http:\/\/tu11.fi\/taekwondo\/wp-content\/uploads\/2016\/03\/harjoitussuunnitelma_3_20161-1024x530.png 1024w, http:\/\/tu11.fi\/taekwondo\/wp-content\/uploads\/2016\/03\/harjoitussuunnitelma_3_20161-300x155.png 300w, http:\/\/tu11.fi\/taekwondo\/wp-content\/uploads\/2016\/03\/harjoitussuunnitelma_3_20161-1200x621.png 1200w, http:\/\/tu11.fi\/taekwondo\/wp-content\/uploads\/2016\/03\/harjoitussuunnitelma_3_20161.png 1445w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/a><\/p>\n<p class=\"p1\"><strong>Mudelharjutus<strong>(sporditreening)\u00a0<\/strong>1:<\/strong><\/p>\n<ol>\n<li class=\"p1\">Soojendus 15-30 min. H\u00fcpped ca 300-1000 h\u00fcpet.<\/li>\n<li class=\"p1\">Palju kergeid venitusi ja liigutusi, kus aktiveeruvad tuharad, painutajad ja vaagnapiirkond, s\u00e4\u00e4re venitused, taga- ja esilihased ettevaatlikult.<\/li>\n<li class=\"p1\">J\u00f5uh\u00fcpped kastidesse, 3 x 10 jala kohta, seeria taastamine 1 min., kergematel n\u00e4dalatel ja alguses on vaja seeriaid l\u00fchendada. Samamoodi siis, kui sportlane v\u00e4sib ja ei suuda enam t\u00e4isv\u00f5imsusel esineda. Saate isegi komplekte maha visata.<\/li>\n<li class=\"p1\">Harjutused v\u00e4rava l\u00f6\u00f6miseks:<br \/>\n\u2013 Libista+t\u00f5uge, 5 kordust jala kohta<br \/>\n\u2013 Tagasitulek 2 min.<br \/>\n\u2013 Liug+esijalg, 5 kordust jala kohta<br \/>\n\u2013 Tagasitulek 2 min.<br \/>\n\u2013 Esijalg \u00fcles 2 ette + vahetus <strong>riigist<\/strong> tagumise jala alguseni, 5 kordust jala kohta<br \/>\n\u2013 Tagasitulek 2 min.<br \/>\n\u2013 Esijalg \u00fcles 2 ette + vahetus <strong>\u00f5hust<\/strong>\u00a0tagumise jala alguseni, 5 kordust jala kohta<\/li>\n<li class=\"p1\">Taastav venitus.<\/li>\n<\/ol>\n<p class=\"p1\"><strong>Mudelharjutus (sportlik harjutus) 2:<\/strong><\/p>\n<ol>\n<li>Kerge jalaga l\u00f6\u00f6mine s\u00f5braga 6 x 1 min<\/li>\n<li>Venitamine<\/li>\n<li>Sparringi peal soomus. 4-liikmelistes r\u00fchmades, kus iga paar kordam\u00f6\u00f6da. 1 min. r\u00fcnnak, kaitsjaga ainult esijala \u00fclaosa, l\u00f6\u00f6k ja kaitsed. P\u00e4rast esimesi seeteid pannakse r\u00f5hku r\u00fctmilisusele ja r\u00fctmide muutmisele, piisab 2-3 r\u00fcnnakust minutis. P\u00e4rast teist setti tuletame meelde r\u00fctmi ja hiti kvaliteeti. Eriti just 1. tabamus peab kaitset avama m\u00f5juma. P\u00e4rast kolmandikke on \u00fclesandeks l\u00fc\u00fca \u00fcks punkt.<\/li>\n<li>L\u00f5puks jahuta end jalaga nt s\u00f5bra k\u00e4te vahel 2 x 3 x 1 min<\/li>\n<li>H\u00fcpped \u00fchel jalal + haare mitis v\u00f5i Airex (3\u00d710 m\u00f5lemale jalale), kui l\u00e4heb edasi, tagasi ja l\u00f5puks umbes 180\u00b0 (seda v\u00e4hemalt kord n\u00e4dalas, soovitavalt 2 korda).<\/li>\n<li>Kerge taastav venitus<\/li>\n<\/ol>\n<p><strong>Mudelharjutus 3. Hommikuv\u00f5imlemine<strong>(funktsiooni harjutus)<\/strong>:<\/strong><\/p>\n<ol>\n<li>Avamine 5 min.<\/li>\n<li>Redel 10 min. muutub pidevalt raskemaks.<\/li>\n<li>5 minutit veenmine<\/li>\n<li>J\u00f5uh\u00fcpped kastidesse, 3 x 10 jala kohta, seeria taastamine 1 min., kergematel n\u00e4dalatel ja alguses on vaja seeriaid l\u00fchendada. Samamoodi siis, kui sportlane v\u00e4sib ja ei suuda enam t\u00e4isv\u00f5imsusel esineda. Saate isegi komplekte maha visata<\/li>\n<li>H\u00fcpped \u00fchel jalal + haare mitis v\u00f5i Airex (3\u00d710 m\u00f5lemale jalale), kui l\u00e4heb edasi, tagasi ja l\u00f5puks umbes 180\u00b0 (seda v\u00e4hemalt kord n\u00e4dalas, soovitavalt 2 korda).<\/li>\n<li>Veenmine<\/li>\n<\/ol>\n<p><strong>Mudelharjutus 3. Hommikuv\u00f5imlemine (funktsiooniharjutus):<\/strong><\/p>\n<ol>\n<li>Avamine 5 min.<\/li>\n<li>H\u00fcpped 10 min.<\/li>\n<li>5 minutit veenmine<\/li>\n<li>Kummikud, 2 liugu + tehnika, 3\u00d74 m\u00f5lemale jalale.<\/li>\n<li>T\u00f5useb \u00fcles, \u00fcks sekund \u00fcles, sekund alla, 3x 30 sek seeriat jala kohta<\/li>\n<li>Veenmine<\/li>\n<\/ol>\n<p><strong>V\u00f5imsus h\u00fcppab<\/strong><\/p>\n<p>J\u00f5uh\u00fcpped kasti saab l\u00e4bim\u00f5eldult kombineerida jalutusk\u00e4ivitustega. L\u00fclitush\u00fcpet saab kombineerida l\u00fclitusstardiga ehk eesjalg \u00fcles -&gt; tugijala start (kirvel\u00f6\u00f6k, keerutusl\u00f6\u00f6k jne...). Sirge jala h\u00fcpet saab kombineerida esijala tasapinnalise p\u00f5rgatamise stardiga (esijalgade spinnil\u00f6\u00f6k, esijala v\u00e4ljalangemine). Topeltpingutust saab kombineerida tagumise jala stardiga, kus tugijalg libiseb distantsi sulgemiseks.<\/p>\n<p>Alguses saab neid harjutada konkreetselt, tehes h\u00fcpete vahel l\u00fchikesi l\u00f6\u00f6ke (3-5 l\u00f6\u00f6ki jala kohta). Tasub teada, et tagasitulek peab tulema nii p\u00e4rast h\u00fcppeid kui ka l\u00f6\u00f6ke.<\/p>\n<p>Mudeli video:<\/p>\n<p><a href=\"http:\/\/tu11.fi.srv.hoste.fi\/taekwondo\/wp-content\/uploads\/2016\/03\/20160319_181241_1.mov\">20160319_181241_1<\/a><\/p>\n<p>&nbsp;<\/p>\n<p><strong>H\u00fcpped<\/strong><\/p>\n<p>Valgus, nende p\u00f5hiosa:<\/p>\n<p>Lameda jala h\u00fcpe. L\u00fchike p\u00f5rge 15-50 cm r\u00fctmiliselt ette.<\/p>\n<ul>\n<li>ees<\/li>\n<li>taga<\/li>\n<li>\u00fcmber<\/li>\n<li>Iga kolmas p\u00f5lv t\u00f5sta \u00fche p\u00f6\u00f6rde ette<\/li>\n<li>Iga kolmas p\u00f5lv t\u00f5sta \u00fcks p\u00f6\u00f6re tahapoole<\/li>\n<li>Iga kolmas p\u00f5lvet\u00f5ste \u00fcmber vahetuse<\/li>\n<li>Iga kolmas kand tahapoole p\u00f6\u00f6rates ette<\/li>\n<li>Iga kolmas kand tagurpidi<\/li>\n<li>Iga kolmas kand \u00fcmber taga<\/li>\n<li>Iga kolmas kand selga ja p\u00f5lv \u00fcles samal ajal p\u00f6\u00f6ra ettepoole<\/li>\n<li>Iga kolmas kand selga ja samal ajal p\u00f5lv \u00fclespoole omakorda tahapoole<\/li>\n<li>Iga kolmas kand selga ja p\u00f5lve \u00fcmber p\u00f6\u00f6rde samal ajal \u00fcles<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<ul>\n<li>L\u00f6\u00f6gid m\u00f5lema jalaga ette, l\u00fchikesed (15-30 cm)<\/li>\n<li>L\u00f6\u00f6gid m\u00f5lema jalaga tagasi, l\u00fchikesed (15-30 cm)<\/li>\n<li>P\u00f5lved m\u00f5lemal jalal \u00fcmberringi, l\u00fchikesed (15-30 cm)<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>Keskmine kaal, v\u00e4hem neist:<\/p>\n<ul>\n<li>Pikk sirge jalg ette, h\u00fcpped \u00fchendavad<\/li>\n<li>Pikk sirge jalg taga, h\u00fcpped \u00fchendavad<\/li>\n<li>Pikk sirge jalg 180\u00b0, \u00fchendavad h\u00fcpped<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<ul>\n<li>Uisud<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>Raske, ainult natuke:<\/p>\n<ul>\n<li>Vahetatavad vedrud, maksimaalne pikkus<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<ul>\n<li>Pikad k\u00f5verad<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<ul>\n<li>konnah\u00fcpped<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<ul>\n<li>j\u00e4nku humalad<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<ul>\n<li>kiiruseta pikkus<\/li>\n<\/ul>\n<p>Ja nii edasi\u2026<\/p>\n<p>Alternatiiviks v\u00f5ib olla n\u00e4iteks turvav\u00f6\u00f6 testimise r\u00fctmid paigas v\u00f5i kohapeal:<\/p>\n<p>M\u00e4rtsi r\u00fctm<br \/>\n&#8212;&#8212;&#8212;&#8212;&#8212;-<br \/>\nTasaisella rytmill\u00e4 &#8221;etupotkuja&#8221; ilman, ett\u00e4 tukijalalla tulee mit\u00e4\u00e4n liikett\u00e4. Kyett\u00e4v\u00e4 pit\u00e4m\u00e4\u00e4n rytmi potkaisevaa jalkaa vaihdettaessa. Esim. kolme potkua vasemmalla jalalla, kolme oikealla jalalla ja kuusi potkua vuorojaloin. jne.<\/p>\n<p>Topeltjooksur\u00fctm<br \/>\n&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;-<br \/>\nTagumine (v\u00f5i k\u00f5rvuti startides ainult teine) jalg hakkab suruma ja ko. jala p\u00f5lv t\u00f5useb. P\u00f5lve \u00fclemises asendis toimub teise jala pingutus ning viimase jala p\u00f5lv t\u00f5useb samaaegselt stardijala maapinnale naasmisega \u00fclemisse asendisse. P\u00e4rast seda naaseb \u00fclest\u00f5stetud jalg iseseisvalt maapinnale.<br \/>\n\u00dcksiku duubli r\u00fctm<br \/>\n&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;<br \/>\nLeevendusr\u00fctm<br \/>\n&#8212;&#8212;&#8212;&#8212;-<br \/>\nTasaisella rytmill\u00e4 &#8221;etupotkuja&#8221; niin, ett\u00e4 tukijalka tekee kaksi pomppua per potku. Tukijalka osuu maahan yht\u00e4 aikaa potkaisevan jalan osuessa maaliin (tai jalan ollessa osumakohdassaan, jos ei potkumaalia), ja tukijalka osuu toisen kerran maahan yht\u00e4aikaa kuin potkaisevakin jalka palaa maahan. Sama rytmi vuorojaloin, tai yht\u00e4 jalkaa pomputtamalla. Osattava yhdist\u00e4\u00e4.<\/p>\n<p>Lame p\u00f5rker\u00fctm<br \/>\n&#8212;&#8212;&#8212;&#8212;&#8211;<br \/>\n\u00dchtlase r\u00fctmiga v\u00e4ikesed p\u00f5lvet\u00f5sted nii, et tugijalg teeb \u00fche p\u00f5rgatuse p\u00f5lvet\u00f5ste kohta. Tugijalg l\u00f6\u00f6b vastu maad just siis, kui l\u00f6\u00f6kjalg naaseb maapinnale. Jalade vaheldumine ja \u00fchel jalal p\u00f5rgatamine. Peab oskama kombineerida.<\/p>\n<p>Mat\u0161iasendist algab tagumise jala individuaalne p\u00f5lvet\u00f5ste nii, et p\u00f5lv t\u00f5useb ettepoole, tugijalg l\u00e4heb lahti ja m\u00f5lemad jalad naasevad korraga maapinnale k\u00f5rvuti v\u00f5i l\u00fchikeses v\u00e4ljas\u00f5iduasendis.<\/p>\n<p>P\u00f6\u00f6rlev r\u00fctm.<br \/>\n&#8212;&#8212;&#8212;&#8212;&#8212;<br \/>\nTikuasendist t\u00f5stetakse esijalg \u00f5hku ning \u00fche liigutusega viiakse esijalg tagumise jala asemel maapinnale ning tagumine jalg edasi \u00f5hku. J\u00e4tkame samasuunalist p\u00f6\u00f6ret j\u00e4rgmise jalavahetusega. Nii et kogu aeg on \u00fcks jalg maas, umbes hinne samas kohas, ja teine jalg on maast lahti, tugijala pikal esik\u00fcljel. P\u00e4dev m\u00f5lemas suunas.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>Kummipaelad<\/strong><\/p>\n<p>2 slaidi + tehnika 3\u00d74 m\u00f5lemale jalale.<\/p>\n<p>Esiteks, ainult l\u00f6\u00f6gid. Seej\u00e4rel j\u00e4tkake viimase seeriaga. L\u00f5puks 1. sett \u2013 l\u00f6\u00f6k, 2. l\u00f6\u00f6k, 3. topeltl\u00f6\u00f6k. T\u00e4iendav takistus jalgade vahel ainult siis, kui liikumine on kontrolli all.<\/p>","protected":false},"excerpt":{"rendered":"<p>Mudelharjutus (sporditreening) 1: Soojendus 15-30 min. H\u00fcpped ca 300-1000 h\u00fcpet. Palju kergeid venitusi ja liigutusi, kus aktiveeruvad tuharad, painutajad ja vaagnapiirkond, s\u00e4\u00e4re venitused, tagumised ja eesmised ettevaatlikult. J\u00f5uh\u00fcpped kastidesse, 3 x 10 jala kohta, seeria taastumine 1 min., kergematel n\u00e4dalatel ja alguses on vaja seeriaid l\u00fchendada. Samamoodi siis, kui sportlane v\u00e4sib ja ei suuda enam t\u00e4isv\u00f5imsusel esineda. Saate isegi seeriaid maha j\u00e4tta ...<\/p>","protected":false},"author":2,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"templates\/template-cover.php","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-5961","post","type-post","status-publish","format-standard","hentry","category-yleinen"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.2 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>3. jakso - Taekwondourheilijat 2011 | Taekwondoa parhaassa seurassa | Helsinki | Espoo | Vantaa<\/title>\n<meta name=\"description\" content=\"TU11 tarjoaa innostavan ymp\u00e4rist\u00f6n harjoitella taekwondoa kaikenik\u00e4isille ja -tasoisille, aloittelijoista huippu-urheilijoihin. Valmennus on systemaattista ja valmentajat maamme parhaimmistoa. 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