{"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":"%ec%97%90%ed%94%bc%ec%86%8c%eb%93%9c-3","status":"publish","type":"post","link":"https:\/\/tu11.fi\/taekwondo\/ko\/2011\/03\/3-jakso\/","title":{"rendered":"\uc138 \ubc88\uc9f8 \uc5d0\ud53c\uc18c\ub4dc"},"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=\"\ud6c8\ub828 \uacc4\ud68d_3_2016\" width=\"1024\" height=\"530\" srcset=\"https:\/\/tu11.fi\/taekwondo\/wp-content\/uploads\/2016\/03\/harjoitussuunnitelma_3_20161-1024x530.png 1024w, https:\/\/tu11.fi\/taekwondo\/wp-content\/uploads\/2016\/03\/harjoitussuunnitelma_3_20161-300x155.png 300w, https:\/\/tu11.fi\/taekwondo\/wp-content\/uploads\/2016\/03\/harjoitussuunnitelma_3_20161-1200x621.png 1200w, https:\/\/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>\ubaa8\ub378 \uc6b4\ub3d9<strong>(\uc2a4\ud3ec\uce20 \ud2b8\ub808\uc774\ub2dd)\u00a0<\/strong>1:<\/strong><\/p>\n<ol>\n<li class=\"p1\">\uc6cc\ubc0d\uc5c5 15~30\ubd84 \uc810\ud504 \uc57d 300-1000 \uc810\ud504.<\/li>\n<li class=\"p1\">\uc5c9\ub369\uc774, \uad74\uadfc \ubc0f \uace8\ubc18 \ubd80\uc704\uac00 \ud65c\uc131\ud654\ub418\ub294 \uac00\ubcbc\uc6b4 \uc2a4\ud2b8\ub808\uce6d\uacfc \uc6c0\uc9c1\uc784, \uc885\uc544\ub9ac \uc2a4\ud2b8\ub808\uce6d, \ud6c4\uba74 \ubc0f \uc804\uba74\uc740 \uc870\uc2ec\uc2a4\ub7fd\uac8c \uc218\ud589\ub429\ub2c8\ub2e4.<\/li>\n<li class=\"p1\">\ubc15\uc2a4\uc6a9 \ud30c\uc6cc \uc810\ud504, \ub2e4\ub9ac\ub2f9 3 x 10\ud68c, \uc138\ud2b8 \ud68c\ubcf5 1\ubd84, \uac00\ubcbc\uc6b4 \uc8fc\uc5d0\ub294 \uc138\ud2b8 \uc218\ub97c \uc904\uc5ec\uc57c \ud569\ub2c8\ub2e4. \ub9c8\ucc2c\uac00\uc9c0\ub85c \uc6b4\ub3d9\uc120\uc218\uac00 \ud53c\uace4\ud574\uc838\uc11c \ub354 \uc774\uc0c1 \uc644\uc804\ud55c \ub2a5\ub825\uc744 \ubc1c\ud718\ud560 \uc218 \uc5c6\ub294 \uacbd\uc6b0\uc5d0\ub3c4 \ub9c8\ucc2c\uac00\uc9c0\uc785\ub2c8\ub2e4. \uc138\ud2b8\ub97c \ub5a8\uc5b4\ub728\ub9b4 \uc218\ub3c4 \uc788\uc2b5\ub2c8\ub2e4.<\/li>\n<li class=\"p1\">\uace8\uc744 \ub123\ub294 \uc5f0\uc2b5:<br \/>\n&#8211; Liuku+t\u00f6kk\u00e4isy, 5 toistoa per jalka<br \/>\n&#8211; Palutus\u00a02\u00a0min.<br \/>\n&#8211; Liuku+etujalka, 5 toistoa per jalka<br \/>\n&#8211; Palutus\u00a02\u00a0min.<br \/>\n&#8211; Etujalka ylh\u00e4\u00e4ll\u00e4 2 eteen + vaihto <strong>\ub098\ub77c\uc5d0\uc11c<\/strong> \ub4b7\ub2e4\ub9ac \uc2dc\uc791\uc810\uae4c\uc9c0 \ud55c \ub2e4\ub9ac\ub2f9 5\ud68c \ubc18\ubcf5<br \/>\n&#8211; Palutus\u00a02\u00a0min.<br \/>\n&#8211; Etujalka ylh\u00e4\u00e4ll\u00e4 2 eteen + vaihto <strong>\uacf5\uc911\uc5d0\uc11c<\/strong>\u00a0\ub4b7\ub2e4\ub9ac \uc2dc\uc791\uc810\uae4c\uc9c0 \ud55c \ub2e4\ub9ac\ub2f9 5\ud68c \ubc18\ubcf5<\/li>\n<li class=\"p1\">\ud68c\ubcf5\uc801 \uc2a4\ud2b8\ub808\uce6d.<\/li>\n<\/ol>\n<p class=\"p1\"><strong>\ubaa8\ub378 \uc6b4\ub3d9(\uc2a4\ud3ec\uce20 \uc6b4\ub3d9) 2:<\/strong><\/p>\n<ol>\n<li>\uce5c\uad6c\uc640 \ud568\uaed8 \uac00\ubcbc\uc6b4 \ubc1c\ucc28\uae30 6 x 1\ubd84<\/li>\n<li>\uc2a4\ud2b8\ub808\uce6d<\/li>\n<li>\uc2a4\ud30c\ub9c1 \uc704\uc5d0 \uac11\uc637\uc744 \uc785\ud799\ub2c8\ub2e4. 4\uc778 1\uc870\ub85c \uac01 \uc30d\uc774 \uad50\ub300\ub85c \uc9c4\ud589\ub429\ub2c8\ub2e4. 1 \ubd84. \uacf5\uaca9, \uc218\ube44\uc218\ub294 \uc55e\ubc1c\uc758 \ud1a0\ud37c, \ud380\uce58 \ubc0f \ubcf4\ud638\ub9cc \uc0ac\uc6a9\ud569\ub2c8\ub2e4. \uccab \ubc88\uc9f8 \uc138\ud2b8 \ud6c4\uc5d0\ub294 \ub9ac\ub4ec\uac10\uacfc \ub9ac\ub4ec \ubcc0\ud654\uc5d0 \uc911\uc810\uc744 \ub450\uba70 \ubd84\ub2f9 2-3 \uacf5\uaca9\uc774\uba74 \ucda9\ubd84\ud569\ub2c8\ub2e4. \ub450 \ubc88\uc9f8 \uc138\ud2b8\uac00 \ub05d\ub098\uba74 \ud788\ud2b8\uc758 \ub9ac\ub4ec\uacfc \ud488\uc9c8\uc5d0 \ub300\ud574 \uc54c\ub824\ub4dc\ub9bd\ub2c8\ub2e4. \ud2b9\ud788 1\ud0c0\ub294 \ubc29\uc5b4\ub97c \uac1c\ubc29\ud558\ub294 \ud6a8\uacfc\uac00 \uc788\uc5b4\uc57c \ud569\ub2c8\ub2e4. 3\ud68c \uc774\ud6c4\uc5d0\ub294 1\uc810\uc744 \ub9de\ucd94\ub294 \uac83\uc774 \uc784\ubb34\uc785\ub2c8\ub2e4.<\/li>\n<li>\ub9c8\uc9c0\ub9c9\uc73c\ub85c, \uce5c\uad6c\uc758 \uc190\uc73c\ub85c 2 x 3 x 1\ubd84 \ubc1c\ub85c \ucc28\uba74\uc11c \uc2dd\ud788\uc138\uc694.<\/li>\n<li>Hypyt yhdell\u00e4 jallalla + pito mitisille tai Airexille (3&#215;10 molemmille jaloille), kun sujuu niin eteen, taakse ja lopuksi ymp\u00e4ri 180\u00b0 (t\u00e4m\u00e4 ainakin kerran viikossa, mieluummin 2 kertaa).<\/li>\n<li>\uac00\ubcbc\uc6b4 \ud68c\ubcf5 \uc2a4\ud2b8\ub808\uce6d<\/li>\n<\/ol>\n<p><strong>\uc2dc\ubc94\uc6b4\ub3d9 3. \uc544\uce68\uc6b4\ub3d9<strong>(\uae30\ub2a5 \uc5f0\uc2b5)<\/strong>:<\/strong><\/p>\n<ol>\n<li>5\ubd84 \uac1c\ubd09<\/li>\n<li>\uc0ac\ub2e4\ub9ac 10\ubd84 \ub04a\uc784\uc5c6\uc774 \ud798\ub4e4\uc5b4\uc9c0\uace0 \uc788\uc2b5\ub2c8\ub2e4.<\/li>\n<li>5 \ubd84 \uc124\ub4dd<\/li>\n<li>\ubc15\uc2a4\uc6a9 \ud30c\uc6cc \uc810\ud504, \ub2e4\ub9ac\ub2f9 3 x 10\ud68c, \uc138\ud2b8 \ud68c\ubcf5 1\ubd84, \uac00\ubcbc\uc6b4 \uc8fc\uc5d0\ub294 \uc138\ud2b8 \uc218\ub97c \uc904\uc5ec\uc57c \ud569\ub2c8\ub2e4. \ub9c8\ucc2c\uac00\uc9c0\ub85c \uc6b4\ub3d9\uc120\uc218\uac00 \ud53c\uace4\ud574\uc838\uc11c \ub354 \uc774\uc0c1 \uc644\uc804\ud55c \ub2a5\ub825\uc744 \ubc1c\ud718\ud560 \uc218 \uc5c6\ub294 \uacbd\uc6b0\uc5d0\ub3c4 \ub9c8\ucc2c\uac00\uc9c0\uc785\ub2c8\ub2e4. \uc138\ud2b8\ub97c \ub5a8\uc5b4\ub728\ub9b4 \uc218\ub3c4 \uc788\uc2b5\ub2c8\ub2e4.<\/li>\n<li>Hypyt yhdell\u00e4 jallalla + pito mitisille tai Airexille (3&#215;10 molemmille jaloille), kun sujuu niin eteen, taakse ja lopuksi ymp\u00e4ri 180\u00b0 (t\u00e4m\u00e4 ainakin kerran viikossa, mieluummin 2 kertaa).<\/li>\n<li>\uc124\ub4dd<\/li>\n<\/ol>\n<p><strong>\ubaa8\ub378 \uc6b4\ub3d9 3. \uc544\uce68 \uc6b4\ub3d9(\ud2b9\uc9d5 \uc6b4\ub3d9):<\/strong><\/p>\n<ol>\n<li>5\ubd84 \uac1c\ubd09<\/li>\n<li>10\ubd84 \ub3d9\uc548 \uc810\ud504\ud569\ub2c8\ub2e4.<\/li>\n<li>5 \ubd84 \uc124\ub4dd<\/li>\n<li>Kuminauhat,\u00a02 liukua + tekniikka, 3&#215;4 molemmille jaloille.<\/li>\n<li>\uc77c\uc5b4\ub098\uc11c 1\ucd08 \uc62c\ub9ac\uae30, 1\ucd08 \ub0b4\ub9ac\uae30, \ub2e4\ub9ac\ub2f9 30\ucd08 \uc138\ud2b8 3\ud68c<\/li>\n<li>\uc124\ub4dd<\/li>\n<\/ol>\n<p><strong>\ud30c\uc6cc \uc810\ud504<\/strong><\/p>\n<p>Tehohypyt laatikolle voi ajatuksellisesti yhdist\u00e4\u00e4 potkul\u00e4ht\u00f6ihin.\u00a0Vaihtohypyn voi yhdist\u00e4\u00e4 vaihtol\u00e4ht\u00f6\u00f6n, ts. etujalka ylh\u00e4\u00e4ll\u00e4 -&gt; tukijalan l\u00e4ht\u00f6 (kirvespotku, kiertopotku jne&#8230;).\u00a0Tasajalkahypyn voi yhdist\u00e4\u00e4 etujalan tasapomppul\u00e4ht\u00f6\u00f6n (etujalan kiertopotku, etujalant\u00f6kk\u00e4ys).\u00a0Kaksoisponnistuksen voi yhdist\u00e4\u00e4 takajalan l\u00e4ht\u00f6\u00f6n jossa tukijalka liukuu et\u00e4isyytt\u00e4 kiinni.<\/p>\n<p>\ucc98\uc74c\uc5d0\ub294 \uc810\ud504 \uc0ac\uc774\uc5d0 \uc9e7\uc740 \ubc1c\ucc28\uae30 \uc138\ud2b8(\ub2e4\ub9ac\ub2f9 3~5\ud68c \ubc1c\ucc28\uae30)\ub97c \ud558\uc5ec \uad6c\uccb4\uc801\uc73c\ub85c \uc5f0\uc2b5\ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4. \uc810\ud504\uc640 \ud0a5 \ud6c4\uc5d0 \ubc18\ub4dc\uc2dc \ubcf5\uadc0\uac00 \uc774\ub8e8\uc5b4\uc838\uc57c \ud55c\ub2e4\ub294 \uc810\uc740 \uc8fc\ubaa9\ud560 \uac00\uce58\uac00 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n<p>\ubaa8\ub378 \ube44\ub514\uc624:<\/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>\uc810\ud504<\/strong><\/p>\n<p>\ube5b, \uc774\ub4e4\uc758 \uc8fc\uc694 \ubd80\ubd84:<\/p>\n<p>\ud3c9\ubc1c \uc810\ud504. \ub9ac\ub4dc\ubbf8\uceec\ud558\uac8c \uc55e\uc73c\ub85c 15~50cm \uc9e7\uac8c \ubc14\uc6b4\uc2a4\ud569\ub2c8\ub2e4.<\/p>\n<ul>\n<li>\uc55e\uc5d0<\/li>\n<li>\ub4a4\uc5d0<\/li>\n<li>\uc57d<\/li>\n<li>\uc138 \ubc88\uc9f8 \ubb34\ub98e\ub9c8\ub2e4 \ud55c \ubc14\ud034 \uc55e\uc73c\ub85c \ub4e4\uc5b4 \uc62c\ub9ac\uae30<\/li>\n<li>\uc138 \ubc88\uc9f8 \ubb34\ub98e\ub9c8\ub2e4 \ub4a4\ub85c \ud55c \ubc14\ud034\uc529 \ub4e4\uc5b4\uc62c\ub9bd\ub2c8\ub2e4.<\/li>\n<li>\uad50\ub300\uadfc\ubb34 \uc911\uc5d0 \uc138 \ubc88\uc9f8 \ubb34\ub98e\uc744 \ub4e4\uc5b4\uc62c\ub9b4 \ub54c\ub9c8\ub2e4<\/li>\n<li>\uc138 \ubc88\uc9f8 \ub4a4\uafc8\uce58\ub9c8\ub2e4 \ub4a4\ucabd\uc73c\ub85c \uc55e\uc73c\ub85c \ud68c\uc804\ud569\ub2c8\ub2e4.<\/li>\n<li>\uc138 \ubc88\uc9f8 \ubc1c\ub4a4\uafc8\uce58\ub9c8\ub2e4 \ub4a4\ub85c<\/li>\n<li>\ub4a4\ucabd\uc758 \uc138 \ubc88\uc9f8 \ubc1c\ub4a4\uafc8\uce58\ub9c8\ub2e4<\/li>\n<li>\uc138 \ubc88\uc9f8 \ubc1c\ub4a4\uafc8\uce58\ub9c8\ub2e4 \ub4a4\ub85c, \ubb34\ub98e\uc744 \ub3d9\uc2dc\uc5d0 \uc704\ub85c \ucc28\ub840\ub85c \uc55e\uc73c\ub85c<\/li>\n<li>\uc138 \ubc88\uc9f8 \ubc1c\ub4a4\uafc8\uce58\ub9c8\ub2e4 \ub4a4\ucabd\uc73c\ub85c, \ubb34\ub98e\uc744 \ub3d9\uc2dc\uc5d0 \uc704\ub85c \ucc28\ub840\ub85c \ub4a4\ub85c<\/li>\n<li>\ud68c\uc804\ud560 \ub54c \ubc1c\ub4a4\uafc8\uce58 \uc138 \ubc88\uc9f8\ub9c8\ub2e4 \ub4f1\uacfc \ubb34\ub98e\uc774 \ub3d9\uc2dc\uc5d0 \uc704\ub85c \uc62c\ub77c\uac11\ub2c8\ub2e4.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<ul>\n<li>\ub450 \ub2e4\ub9ac\ub97c \uc55e\uc73c\ub85c \ucc28\ub294 \ub3d9\uc791, \uc9e7\uac8c(15~30cm)<\/li>\n<li>\uc591\ubc1c \ub4a4\ub85c \ucc28\uae30, \uc20f(15~30cm)<\/li>\n<li>\uc591\ucabd \ub2e4\ub9ac \uc804\uccb4\uc5d0 \ubb34\ub98e, \uc9e7\uc740 (15-30cm)<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>\uc911\uac04 \ubb34\uac8c, \ub2e4\uc74c \uc911 \ub354 \uc801\uc740 \uac83:<\/p>\n<ul>\n<li>\uae38\uace0 \uace7\uc740 \ub2e4\ub9ac\ub97c \uc55e\uc73c\ub85c \ub0b4\ubc00\uace0 \uc810\ud504\ud558\uc5ec \uc5f0\uacb0<\/li>\n<li>\ub4a4\uc5d0 \uae34 \uc9c1\uc120 \ub2e4\ub9ac, \uc810\ud504 \uc5f0\uacb0<\/li>\n<li>\uae34 \uc9c1\uc120 \ub2e4\ub9ac 180\u00b0, \uc5f0\uacb0 \uc810\ud504<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<ul>\n<li>\uc544\uc774\uc2a4 \uc2a4\ucf00\uc774\ud2b8<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>\ubb34\uac81\uace0 \uc57d\uac04:<\/p>\n<ul>\n<li>\uad50\uccb4 \uac00\ub2a5\ud55c \uc2a4\ud504\ub9c1, \ucd5c\ub300 \uae38\uc774<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<ul>\n<li>\uae34 \uaf2c\uc784<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<ul>\n<li>\uac1c\uad6c\ub9ac \uc810\ud504<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<ul>\n<li>\ud1a0\ub07c \ud649<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<ul>\n<li>\uc18d\ub3c4\uac00 \uc5c6\ub294 \uae38\uc774<\/li>\n<\/ul>\n<p>Jne&#8230;<\/p>\n<p>\ub300\uc548\uc740 \uc608\ub97c \ub4e4\uc5b4 \ubca8\ud2b8 \ud14c\uc2a4\ud2b8 \ub9ac\ub4ec\uc774 \uc81c\uc790\ub9ac\uc5d0 \uc788\uac70\ub098 \ud604\uc7a5\uc5d0\uc11c \uc788\uc744 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n<p>\ud589\uc9c4\uace1<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>\ub354\ube14 \ub7f0\ub2dd \ub9ac\ub4ec<br \/>\n&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;-<br \/>\n\ub4f1(\ub610\ub294 \ub098\ub780\ud788 \uc2dc\uc791\ud560 \ub54c\ub294 \ub2e4\ub978 \ucabd\ub9cc) \ub2e4\ub9ac\uac00 \ubc00\uae30 \uc2dc\uc791\ud558\uace0 ko. \ub2e4\ub9ac\uc758 \ubb34\ub98e\uc774 \uc62c\ub77c\uac11\ub2c8\ub2e4. \ubb34\ub98e \uc704\ucabd \uc704\uce58\uc5d0\uc11c\ub294 \ubc18\ub300\ucabd \ub2e4\ub9ac\uc758 \ub178\ub825\uc774 \uc774\ub8e8\uc5b4\uc9c0\uba70, \uc2dc\uc791 \ub2e4\ub9ac\uac00 \ub545\uc73c\ub85c \ub3cc\uc544\uc624\ub294 \uac83\uacfc \ub3d9\uc2dc\uc5d0 \ub4b7\ub2e4\ub9ac\uc758 \ubb34\ub98e\uc774 \uc704\ucabd \uc704\uce58\ub85c \uc62c\ub77c\uac11\ub2c8\ub2e4. \uadf8 \ud6c4, \uc62c\ub9b0 \ub2e4\ub9ac\ub294 \ub3c5\ub9bd\uc801\uc73c\ub85c \ub545\uc73c\ub85c \ub3cc\uc544\uac11\ub2c8\ub2e4.<br \/>\n\uc2f1\uae00 \ub354\ube14\uc758 \ub9ac\ub4ec<br \/>\n&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;<br \/>\n\ub9b4\ub9ac\ud504 \ub9ac\ub4ec<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>\ud50c\ub7ab \ubc14\uc6b4\uc2a4 \ub9ac\ub4ec<br \/>\n&#8212;&#8212;&#8212;&#8212;&#8211;<br \/>\n\uafb8\uc900\ud55c \ub9ac\ub4ec\uc73c\ub85c \uc791\uc740 \ubb34\ub98e\uc744 \ub4e4\uc5b4\uc62c\ub824 \uc9c0\uc9c0\ud558\ub294 \ub2e4\ub9ac\uac00 \ubb34\ub98e\uc744 \ub4e4\uc5b4\uc62c\ub9b4 \ub54c\ub9c8\ub2e4 \ud55c \ubc88\uc529 \ubc14\uc6b4\uc2a4\ub97c \ub9cc\ub4ed\ub2c8\ub2e4. \ucc28\ub294 \ub2e4\ub9ac\uac00 \ub545\uc73c\ub85c \ub3cc\uc544\uc624\uc790\ub9c8\uc790 \uc9c0\uc9c0\ud558\ub294 \ub2e4\ub9ac\uac00 \ub545\uc5d0 \ub2ff\uc2b5\ub2c8\ub2e4. \ub2e4\ub9ac\ub97c \ubc88\uac08\uc544 \uac00\uba70 \ud55c\ucabd \ub2e4\ub9ac\ub85c \ud280\ub294 \uac83\uc785\ub2c8\ub2e4. \uacb0\ud569\ud558\ub294 \ubc29\ubc95\uc744 \uc54c\uc544\uc57c\ud569\ub2c8\ub2e4.<\/p>\n<p>\uc2dc\ud569\uc790\uc138\uc5d0\uc11c \ub4b7\ub2e4\ub9ac\uc758 \uac1c\uc778\ubb34\ub98e \ub4e4\uc5b4\uc62c\ub9ac\uae30\ub97c \uc2dc\uc791\ud558\uc5ec \ubb34\ub98e\uc774 \uc55e\uc73c\ub85c \uc62c\ub77c\uac00\uace0 \uc9c0\uc9c0\ub2e4\ub9ac\uac00 \ucc28\uba70 \ub3d9\uc2dc\uc5d0 \ub450 \ub2e4\ub9ac\uac00 \ub545\ubc14\ub2e5\uc73c\ub85c \ub3cc\uc544\uac00\ub294 \ub098\ub780\ud788 \ub610\ub294 \uc9e7\uc740 \ub7f0\uc9c0 \uc790\uc138\ub97c \ucde8\ud55c\ub2e4.<\/p>\n<p>\ud68c\uc804\ud558\ub294 \ub9ac\ub4ec.<br \/>\n&#8212;&#8212;&#8212;&#8212;&#8212;<br \/>\n\uc2dc\ud569 \uc790\uc138\uc5d0\uc11c \uc55e\ubc1c\uc744 \uacf5\uc911\uc73c\ub85c \ub4e4\uc5b4 \uc62c\ub9ac\uace0, \ud55c \ubc88\uc758 \ub3d9\uc791\uc73c\ub85c \uc55e\ubc1c\uc774 \ub4b7\ubc1c \ub300\uc2e0 \ub545\ubc14\ub2e5\uc73c\ub85c \uc774\ub3d9\ud558\uace0, \ub4b7\ubc1c\uc774 \uacf5\uc911\uc73c\ub85c \uc55e\uc73c\ub85c \uc774\ub3d9\ud569\ub2c8\ub2e4. \ub2e4\uc74c \ub2e4\ub9ac\uad50\uccb4\ub85c \uac19\uc740 \ubc29\ud5a5\uc73c\ub85c \uacc4\uc18d\ud574\uc11c \ud68c\uc804\uc744 \ud574\ubcf4\uc790. \uadf8\ub798\uc11c \ud56d\uc0c1 \ud55c \ubc1c\uc740 \uac19\uc740 \uc704\uce58\uc5d0 \ud55c \ub4f1\uae09 \uc815\ub3c4 \ub545\uc744 \ub51b\uace0 \uc788\uace0, \ub2e4\ub978 \ubc1c\uc740 \ub545\uc5d0\uc11c \ub5a8\uc5b4\uc838 \uc9c0\uc9c0 \ub2e4\ub9ac\uc758 \uae34 \uc55e\ucabd\uc5d0 \uc788\uc2b5\ub2c8\ub2e4. \uc591\ubc29\ud5a5\uc73c\ub85c \uc720\ub2a5\ud569\ub2c8\ub2e4.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>\uace0\ubb34 \ubc34\ub4dc<\/strong><\/p>\n<p>2 liukua + tekniikka 3&#215;4 molemmille jaloille.<\/p>\n<p>Ensin pelk\u00e4t ly\u00f6nnit. Sitten potku viimeiseen sarjaan. Lopuksi 1. sarja &#8211; ly\u00f6nti, 2. potku, 3. kaksoispotku. Lis\u00e4vastus jalkojen v\u00e4liin vasta kun liike on hallussa.<\/p>","protected":false},"excerpt":{"rendered":"<p>Malliharjoitus(lajiharjoitus)\u00a01: L\u00e4mmittely 15-30 min. Hyppelyt n. 300-1000\u00a0pomppua. Paljon kevyit\u00e4 venytyksi\u00e4 ja liikkeit\u00e4 joissa pakara, koukistaja ja lantionseutu aktivoituvat, pohkeiden venytykset, taka- ja etureiset huolellisesti. Tehohypyt laatikoille, 3 x 10 per jalka, sarja palautus 1 min., kevyemmill\u00e4 viikoilla ja alussa on syyt\u00e4 lyhent\u00e4\u00e4 sarjoja. Samoin jos urheilija v\u00e4syy eik\u00e4\u00a0en\u00e4\u00e4 pysty t\u00e4ysitehoiseen suoritukseen. Sarjoja voi jopa tiputtaa&hellip;<\/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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