{"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":"folge-4","status":"publish","type":"post","link":"https:\/\/tu11.fi\/taekwondo\/de\/2010\/05\/4-jakso\/","title":{"rendered":"4. Folge"},"content":{"rendered":"<p><a href=\"http:\/\/tu11.fi.srv.hoste.fi\/taekwondo\/wp-content\/uploads\/2010\/05\/harjoitussuunnitelma_4_2016.jpg\"><img decoding=\"async\" class=\"alignleft size-large wp-image-6096\" src=\"http:\/\/tu11.fi.srv.hoste.fi\/taekwondo\/wp-content\/uploads\/2010\/05\/harjoitussuunnitelma_4_2016-1024x472.jpg\" alt=\"Trainingsplan_4_2016\" width=\"1024\" height=\"472\" srcset=\"https:\/\/tu11.fi\/taekwondo\/wp-content\/uploads\/2010\/05\/harjoitussuunnitelma_4_2016-1024x472.jpg 1024w, https:\/\/tu11.fi\/taekwondo\/wp-content\/uploads\/2010\/05\/harjoitussuunnitelma_4_2016-300x138.jpg 300w, https:\/\/tu11.fi\/taekwondo\/wp-content\/uploads\/2010\/05\/harjoitussuunnitelma_4_2016-1200x553.jpg 1200w, https:\/\/tu11.fi\/taekwondo\/wp-content\/uploads\/2010\/05\/harjoitussuunnitelma_4_2016.jpg 2012w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/a><\/p>\n<p class=\"p1\"><strong>W\u00f6chentliche Aufteilung<\/strong><\/p>\n<p class=\"p1\"><a href=\"http:\/\/tu11.fi.srv.hoste.fi\/taekwondo\/wp-content\/uploads\/2016\/05\/TU11_harjoitusaikataulu_kesa_2016.jpg\"><img decoding=\"async\" class=\"alignleft size-large wp-image-6094\" src=\"http:\/\/tu11.fi.srv.hoste.fi\/taekwondo\/wp-content\/uploads\/2016\/05\/TU11_harjoitusaikataulu_kesa_2016-1024x509.jpg\" alt=\"TU11_Praxisplan_Sommer_2016\" width=\"1024\" height=\"509\" srcset=\"https:\/\/tu11.fi\/taekwondo\/wp-content\/uploads\/2016\/05\/TU11_harjoitusaikataulu_kesa_2016-1024x509.jpg 1024w, https:\/\/tu11.fi\/taekwondo\/wp-content\/uploads\/2016\/05\/TU11_harjoitusaikataulu_kesa_2016-300x149.jpg 300w, https:\/\/tu11.fi\/taekwondo\/wp-content\/uploads\/2016\/05\/TU11_harjoitusaikataulu_kesa_2016-340x170.jpg 340w, https:\/\/tu11.fi\/taekwondo\/wp-content\/uploads\/2016\/05\/TU11_harjoitusaikataulu_kesa_2016-1200x597.jpg 1200w, https:\/\/tu11.fi\/taekwondo\/wp-content\/uploads\/2016\/05\/TU11_harjoitusaikataulu_kesa_2016.jpg 2017w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/a><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p><strong>Mo<\/strong><\/p>\n<p><em>Abend<\/em><\/p>\n<p>Paar\u00fcbungen.<\/p>\n<p>10 Minuten Aufw\u00e4rmen<\/p>\n<p>40 Min. Sportteil<\/p>\n<p>Vorgeschriebene Paar\u00fcbungen, 5-20 Wiederholungen pro Bewegung. Gegebene L\u00f6sungen. Keine L\u00f6sungsm\u00f6glichkeiten.<\/p>\n<p>Rhythmus 5-10 Min. Arbeit, 2-5 Min. Erholung.<\/p>\n<p>10 Min. Abk\u00fchlen.<\/p>\n<p>DI<\/p>\n<p><em>Morgen<\/em><\/p>\n<p>Aufw\u00e4rmen durch Joggen, evtl. Springen.<\/p>\n<p>Laufz\u00fcge 5\u00d730 \/ 5\u00d750 \/ 4\u00d7100 m Geherholung<\/p>\n<p>Zur\u00fcck 800 m Joggen<\/p>\n<p>ODER<\/p>\n<p>20-min\u00fctige Spr\u00fcnge<\/p>\n<p>30 Minuten langes Ende mit erster Verteidigung f\u00fcr Mits und freier Verl\u00e4ngerung \/ erster Er\u00f6ffnung f\u00fcr Mits und freier Verl\u00e4ngerung.<\/p>\n<p>10 Min. Spr\u00fcnge auf Schwarz und Dehn\u00fcbungen<\/p>\n<p><em>ABEND<\/em><\/p>\n<p>Sparringstraining 1,5 Std. Allerdings ausreichend lange S\u00e4tze. Kostenlos und mit vorgegebenen Rollen oder Aufgaben.<\/p>\n<p>Heiraten<\/p>\n<p><em>ABEND<\/em><\/p>\n<p>&nbsp;<\/p>\n<p>Paar\u00fcbungen.<\/p>\n<p>10 Minuten Aufw\u00e4rmen<\/p>\n<p>40-60 Min. Sportteil<\/p>\n<p>Vorgeschriebene Paar\u00fcbungen, 5-20 Wiederholungen pro Bewegung. Gegebene oder eigene L\u00f6sungen. M\u00f6gliche L\u00f6sungen.<\/p>\n<p>10 Min. Wadenheben 2x3x20\u2033 und Dehnen.<\/p>\n<p>DO<\/p>\n<p><em>Morgen<\/em><\/p>\n<p>Spielfeld. Spr\u00fcnge und W\u00fcrfe. Verschiedene Arten. Lassen Sie uns die Grundlagen lernen.<\/p>\n<p>Oder<\/p>\n<p>10 Minuten Aufw\u00e4rmen<\/p>\n<p>40 Minuten langes Ende, Paarsituationen. Beispiel A f\u00fchrt den gegebenen Standardangriff F von Ende X bis Ende Y durch. Von Ende Y bis Ende XA setzt den Standardangriff fort und B sucht nach einer L\u00f6sung G. Von Ende kostenlose Fortsetzung.<\/p>\n<p>Wadenheben 2x3x20\u2033 und Dehnung.<\/p>\n<p><em>ABEND<\/em><\/p>\n<p>Takam\u00e4ki oder Fitness-Zirkel im Fitnessstudio.<\/p>\n<p>&nbsp;<\/p>\n<p>Bei Paar\u00fcbungen geht es nicht um die Kraft, sondern um die Anzahl der Wiederholungen, gute Techniken und richtige Distanzen.<\/p>","protected":false},"excerpt":{"rendered":"<p>W\u00f6chentliche Aufteilung Montagabend Paar\u00fcbungen. 10 Min. Aufw\u00e4rmen 40 Min. Sportteil Vorgeschriebene Paar\u00fcbungen, 5-20 Wiederholungen pro Bewegung. Gegebene L\u00f6sungen. Keine L\u00f6sungsm\u00f6glichkeiten. Rhythmus 5-10 Min. Arbeit, 2-5 Min. Erholung. 10 Min. Abk\u00fchlen. TU Vormittags Jogging, Aufw\u00e4rmen, evtl. Springen. Laufz\u00fcge 5\u00d730 \/ 5\u00d750 \/ 4\u00d7100 m Gehen Erholung Erholung 800 m Joggen ODER 20 Min. Springen 30 Min.<\/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":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>4. 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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