{"id":6092,"date":"2010-05-31T06:56:31","date_gmt":"2010-05-31T06:56:31","guid":{"rendered":"http:\/\/tu11.fi.srv.hoste.fi\/taekwondo\/?p=6092"},"modified":"2016-05-31T09:54:41","modified_gmt":"2016-05-31T09:54:41","slug":"4-bolum","status":"publish","type":"post","link":"http:\/\/tu11.fi\/taekwondo\/tr\/2010\/05\/4-jakso\/","title":{"rendered":"4. b\u00f6l\u00fcm"},"content":{"rendered":"

\"e\u011fitim<\/a><\/p>\n

Haftal\u0131k b\u00f6l\u00fcm<\/strong><\/p>\n

\"TU11_antrenman<\/a><\/p>\n

 <\/p>\n

 <\/p>\n

 <\/p>\n

 <\/p>\n

Pazartesi<\/strong><\/p>\n

Ak\u015fam<\/em><\/p>\n

\u00c7ift egzersizleri.<\/p>\n

10 dakika \u0131s\u0131nma<\/p>\n

40 dakikal\u0131k spor b\u00f6l\u00fcm\u00fc<\/p>\n

\u00d6ng\u00f6r\u00fclen \u00e7ift egzersizler, hareket ba\u015f\u0131na 5-20 tekrar. Verilen \u00e7\u00f6z\u00fcmler. \u00c7\u00f6z\u00fcm se\u00e7ene\u011fi yok.<\/p>\n

Ritim 5-10 dk \u00e7al\u0131\u015fma, 2-5 dk dinlenme.<\/p>\n

10 dakika so\u011futma.<\/p>\n

SALI<\/p>\n

Sabah<\/em><\/p>\n

Ko\u015fu \u0131s\u0131nmas\u0131, muhtemelen atlama.<\/p>\n

Ko\u015fu vuru\u015flar\u0131 5\u00d730 \/ 5\u00d750 \/ 4\u00d7100 m y\u00fcr\u00fcme iyile\u015fmeleri<\/p>\n

D\u00f6n\u00fc\u015f 800 m ko\u015fu<\/p>\n

VEYA<\/p>\n

20 dakikal\u0131k atlamalar<\/p>\n

30 dakikal\u0131k uzun sonda Mitsui'ye ilk savunma ve \u00fccretsiz uzatma verildi \/ Mitsui'ye ilk a\u00e7\u0131l\u0131\u015f ve \u00fccretsiz uzatma verildi.<\/p>\n

10 dakika siyah zeminde atlama ve esneme<\/p>\n

AK\u015eAM<\/em><\/p>\n

Tart\u0131\u015fma e\u011fitimi 1,5 saat Ancak yeterince uzun setler. \u00dccretsiz ve verilen roller veya g\u00f6revlerle.<\/p>\n

evlenmek<\/p>\n

AK\u015eAM<\/em><\/p>\n

 <\/p>\n

\u00c7ift egzersizleri.<\/p>\n

10 dakika \u0131s\u0131nma<\/p>\n

40-60 dakikal\u0131k spor b\u00f6l\u00fcm\u00fc<\/p>\n

\u00d6ng\u00f6r\u00fclen \u00e7ift egzersizler, hareket ba\u015f\u0131na 5-20 tekrar. Verilen veya kendi \u00e7\u00f6z\u00fcmleri. Muhtemel \u00e7\u00f6z\u00fcmler.<\/p>\n

10 dk. Bald\u0131r 2x3x20\u2033 y\u00fckselir ve esneme yapar.<\/p>\n

per\u015f<\/p>\n

Sabah<\/em><\/p>\n

Oyun alan\u0131. Z\u0131pl\u0131yor ve f\u0131rlat\u0131yor. Farkl\u0131 t\u00fcrde. Temelleri \u00f6\u011frenelim.<\/p>\n

Veya<\/p>\n

10 dakika \u0131s\u0131nma<\/p>\n

40 dakikal\u0131k uzun son, \u00e7ift durumlar. \u00d6rnek A, verilen standart F sald\u0131r\u0131s\u0131n\u0131 X ucundan Y ucuna kadar yapar. Y ucundan sonuna kadar XA standart sald\u0131r\u0131ya devam eder ve B bir \u00e7\u00f6z\u00fcm G arar. X ucundan sonuna kadar A F yapar ve B G yapar ve ard\u0131ndan A bir a yapar. \u00fccretsiz devam.<\/p>\n

Bald\u0131r 2x3x20\u2033 y\u00fckseltir ve esner.<\/p>\n

AK\u015eAM<\/em><\/p>\n

Takam\u00e4ki veya spor salonunda fitness turu.<\/p>\n

 <\/p>\n

\u0130kili \u00e7al\u0131\u015fmalarda ama\u00e7 g\u00fc\u00e7 de\u011fil, tekrar say\u0131s\u0131, iyi teknikler ve do\u011fru mesafelerdir.<\/p>","protected":false},"excerpt":{"rendered":"

Haftal\u0131k b\u00f6l\u00fcnme Pazartesi Ak\u015fam \u00c7ifti egzersizleri. 10 dakika \u0131s\u0131nma 40 dakika spor b\u00f6l\u00fcm\u00fc \u00d6ng\u00f6r\u00fclen ikili egzersizler, hareket ba\u015f\u0131na 5-20 tekrar. Verilen \u00e7\u00f6z\u00fcmler. \u00c7\u00f6z\u00fcm se\u00e7ene\u011fi yok. Ritim 5-10 dk \u00e7al\u0131\u015fma, 2-5 dk dinlenme. 10 dakika so\u011futma. TU Sabah Ko\u015fusu \u0131s\u0131nmas\u0131, muhtemelen atlama. Ko\u015fu vuru\u015flar\u0131 5\u00d730 \/ 5\u00d750 \/ 4\u00d7100 m y\u00fcr\u00fcme toparlanma Toparlanma 800 m ko\u015fu VEYA 20 dakika atlama 30 dakika...<\/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-6092","post","type-post","status-publish","format-standard","hentry","category-yleinen"],"yoast_head":"\n4. 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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E\u011fitimler sistemli ve antren\u00f6rler \u00fclkemizin en iyileri. \u015eimdi tekvandoya ba\u015flay\u0131n!","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"http:\/\/tu11.fi\/taekwondo\/tr\/2010\/05\/4-bolum\/","schema":{"@context":"https:\/\/schema.org","@graph":[]}},"amp_enabled":true,"head":{"html":["<meta name=\"wpsso-begin\" content=\"wpsso structured data begin\"\/>\n","<!-- generator:1 --><meta name=\"generator\" content=\"WPSSO Core 21.12.0\/L*\"\/>\n","<!-- generator:2 --><meta name=\"generator\" content=\"WPSSO RAR 3.3.0\/S\"\/>\n","<!-- generator:3 --><meta name=\"generator\" content=\"WPSSO REST 3.3.0\/S\"\/>\n","<!-- generator:4 --><meta name=\"generator\" content=\"WPSSO BC 5.5.0\/S\"\/>\n","<!-- generator:5 --><meta name=\"generator\" content=\"WPSSO FAQ 7.1.0\/S\"\/>\n","<!-- generator:6 --><meta name=\"generator\" content=\"WPSSO OPM 5.1.0\/S\"\/>\n","<!-- generator:7 --><meta name=\"generator\" content=\"WPSSO SSM 3.4.0\/S\"\/>\n","<!-- generator:8 --><meta name=\"generator\" content=\"WPSSO TIE 4.1.0\/S\"\/>\n","<!-- generator:9 --><meta name=\"generator\" content=\"WPSSO UM 7.3.0\/S\"\/>\n","<!-- generator:10 --><meta name=\"generator\" content=\"WPSSO UL 4.3.0\/S\"\/>\n","<link rel=\"shortlink\" href=\"http:\/\/tu11.fi\/taekwondo\/tr\/?p=6092\"\/>\n","<meta property=\"fb:app_id\" content=\"966242223397117\"\/>\n","<meta property=\"og:type\" content=\"article\"\/>\n","<meta property=\"og:url\" content=\"http:\/\/tu11.fi\/taekwondo\/tr\/2010\/05\/4-jakso\/\"\/>\n","<meta property=\"og:locale\" content=\"tr_TR\"\/>\n","<meta property=\"og:site_name\" content=\"Taekwondourheilijat 2011 | Taekwondoa parhaassa seurassa | Helsinki | Espoo | Vantaa\"\/>\n","<meta property=\"og:title\" content=\"4. jakso – Taekwondourheilijat 2011 | Taekwondoa parhaassa...\"\/>\n","<meta property=\"og:description\" content=\"TU11 tarjoaa innostavan ympäristön harjoitella taekwondoa kaikenikäisille ja -tasoisille, aloittelijoista huippu-urheilijoihin. 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