{"id":113,"date":"2025-04-28T15:00:03","date_gmt":"2025-04-28T15:00:03","guid":{"rendered":"https:\/\/fitmia.fi\/?p=113"},"modified":"2026-04-27T10:51:19","modified_gmt":"2026-04-27T10:51:19","slug":"treeniohjelma-37-menetelma","status":"publish","type":"post","link":"https:\/\/fitmia.fi\/?p=113","title":{"rendered":"Treeniohjelma, 3\/7 menetelm\u00e4"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\"><strong>T\u00e4rke\u00e4 huomio ennen 3\/7 menetelm\u00e4ll\u00e4 harjoittelun aloittamista<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><br>Haluan korostaa, ett\u00e4 jos vasta aloittelet kuntosalitreenej\u00e4 tai et ole kovin kokenut harjoittelija, suosittelen vahvasti hakeutumaan ammattilaisen ohjaukseen ennen aloittamista.<br>Kaikki liikkeet niin 3\/7 menetelm\u00e4ll\u00e4 kuin muutoinkin tulee suorittaa oikealla tekniikalla vammojen, tapaturmien ja muiden ongelmien v\u00e4ltt\u00e4miseksi. Turvallisuus ja rasitusvammojen ehk\u00e4isy ovat aina etusijalla!<br>T\u00e4ll\u00e4 menetelm\u00e4ll\u00e4 treenataan jokaista lihasryhm\u00e4\u00e4 kolme kertaa viikossa, mik\u00e4 on varsin intensiivist\u00e4 \u2014 usein jo kerran viikossa voi riitt\u00e4\u00e4 hyvin haluttujen tulosten saavuttamiseksi (riippuen tavoitteesta tietysti).<br>T\u00e4m\u00e4 on erinomainen tapa kuitenkin saada vaihtelua treeneihin.<br>Oman kokemukseni perusteella suosittelisin t\u00e4t\u00e4 menetelm\u00e4\u00e4 vasta, kun johdonmukaista tai s\u00e4\u00e4nn\u00f6llist\u00e4 kuntosaliharjoittelua on takana viisi vuotta. Totta kai jokainen voi tehd\u00e4 omat p\u00e4\u00e4t\u00f6ksens\u00e4, eik\u00e4 varmasti ole haittaa, vaikka haluaisitkin kokeilla t\u00e4t\u00e4 jo aiemmin \u2014 vahva harjoittelupohja auttaa kuitenkin saavuttamaan parhaimmat tulokset ohjelmasta.<br>Oikea ravitsemus ja riitt\u00e4v\u00e4 palautuminen ovat my\u00f6s aina mainitsemisen arvoisia asioita tuloksista puhuttaessa \ud83d\ude0a<\/p>\n\n\n\n<figure class=\"wp-block-image size-large is-resized\"><img decoding=\"async\" width=\"683\" height=\"1024\" data-src=\"https:\/\/fitmia.fi\/wp-content\/uploads\/2025\/04\/samuel-girven-VJ2s0c20qCo-unsplash-1-1-683x1024.jpg\" alt=\"\" class=\"wp-image-114 lazyload\" style=\"--smush-placeholder-width: 683px; --smush-placeholder-aspect-ratio: 683\/1024;width:514px;height:auto\" data-srcset=\"https:\/\/fitmia.fi\/wp-content\/uploads\/2025\/04\/samuel-girven-VJ2s0c20qCo-unsplash-1-1-683x1024.jpg 683w, https:\/\/fitmia.fi\/wp-content\/uploads\/2025\/04\/samuel-girven-VJ2s0c20qCo-unsplash-1-1-200x300.jpg 200w, https:\/\/fitmia.fi\/wp-content\/uploads\/2025\/04\/samuel-girven-VJ2s0c20qCo-unsplash-1-1-768x1152.jpg 768w, https:\/\/fitmia.fi\/wp-content\/uploads\/2025\/04\/samuel-girven-VJ2s0c20qCo-unsplash-1-1-1024x1536.jpg 1024w, https:\/\/fitmia.fi\/wp-content\/uploads\/2025\/04\/samuel-girven-VJ2s0c20qCo-unsplash-1-1-1365x2048.jpg 1365w, https:\/\/fitmia.fi\/wp-content\/uploads\/2025\/04\/samuel-girven-VJ2s0c20qCo-unsplash-1-1-scaled.jpg 1707w\" data-sizes=\"(max-width: 683px) 100vw, 683px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">T\u00e4m\u00e4 on vain yksi esimerkki, kuinka harjoittelun voisi koostaa- tapoja ja vaihtoehtoja on vaikka kuinka paljon! Tarkemmin en siis syvenny t\u00e4ss\u00e4 tekniikkaan ja ohjeisiin, vaan oletusarvoisesti liikkeet jo hallitaan, ja t\u00e4t\u00e4 ohjelmaa voi k\u00e4ytt\u00e4\u00e4 ideana omille treeneilleen.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>3\/7-menetelm\u00e4n perusteet<\/strong><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Sarjat ja toistot:<\/strong> 5 sarjaa per liike \u2014 3, 4, 5, 6 ja 7 toistoa (5 \u00d7 3\u20137 toistoa)<\/li>\n\n\n\n<li><strong>Sarjojen v\u00e4linen tauko:<\/strong> 15 sekuntia<\/li>\n\n\n\n<li><strong>Kaikkien 5 sarjan j\u00e4lkeen:<\/strong> 3 minuutin tauko<\/li>\n\n\n\n<li><strong>Kuorma:<\/strong> 70 % yhden toiston maksimista (1-RM)<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Viikottainen treeniohjelma<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Treeni 1<\/strong><br>Arvioitu kesto: 30 minuuttia<br>Liikkeet:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Hack-kyykky<\/li>\n\n\n\n<li>Reiden ojennus laitteessa<\/li>\n\n\n\n<li>Yl\u00e4talja<\/li>\n\n\n\n<li>Penkkipunnerrus tangolla<\/li>\n\n\n\n<li>Olkap\u00e4\u00e4punnerrus laitteessa<\/li>\n\n\n\n<li>Hauisk\u00e4\u00e4nt\u00f6 laitteessa<\/li>\n\n\n\n<li>Ojentajapunnerrus taljassa<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Treeni 2<\/strong><br>Arvioitu kesto: 30 minuuttia<br>Liikkeet:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Reiden ojennus laitteessa<\/li>\n\n\n\n<li>Reiden koukistuslaite istuen<\/li>\n\n\n\n<li>Kulmasoutu k\u00e4sipainoilla<\/li>\n\n\n\n<li>Penkkipunnerrus laitteessa<\/li>\n\n\n\n<li>Smith olkap\u00e4\u00e4punnerrus<\/li>\n\n\n\n<li>Hauisk\u00e4\u00e4nt\u00f6 k\u00e4sipainoilla<\/li>\n\n\n\n<li>Skull crusher k\u00e4sipainoilla (ojentajat)<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Treeni 3<\/strong><br>Arvioitu kesto: 30 minuuttia<br>Liikkeet:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Hack-kyykky<\/li>\n\n\n\n<li>Reiden koukistuslaite istuen<\/li>\n\n\n\n<li>Yl\u00e4talja<\/li>\n\n\n\n<li>Penkkipunnerrus tangolla<\/li>\n\n\n\n<li>Vipunostot sivuille k\u00e4sipainoilla<\/li>\n\n\n\n<li>Hauisk\u00e4\u00e4nt\u00f6 laitteessa<\/li>\n\n\n\n<li>Ojentajapunnerrus taljassa<\/li>\n\n\n\n<li><\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Lepop\u00e4ivien ohjelma: Keskivartalon vahvistaminen<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Vapaa- tai lepop\u00e4ivin\u00e4 (esim. 1 p\u00e4iv\u00e4 viikossa) kannattaa keskitty\u00e4 keskivartalon lihasten vahvistamiseen. T\u00e4ss\u00e4 muutamia tehokkaita liikkeit\u00e4:<\/p>\n\n\n\n<ol start=\"1\" class=\"wp-block-list\">\n<li><strong>Lankku<\/strong>\n<ul class=\"wp-block-list\">\n<li>Pid\u00e4 vartalo suorana kyyn\u00e4rvarsien ja varpaiden varassa 30\u201360 sekuntia.<\/li>\n\n\n\n<li>Aktivoi keskivartalo ja pid\u00e4 lantio vakaana.<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Russian Twists<\/strong>\n<ul class=\"wp-block-list\">\n<li>Istu lattialla, nojaa hieman taakse ja kierr\u00e4 yl\u00e4vartaloa puolelta toiselle painon tai kuntopallon kanssa.<\/li>\n\n\n\n<li>Tee 3 sarjaa, 20 kiertoa (10 per puoli).<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Jalkojen nostot<\/strong>\n<ul class=\"wp-block-list\">\n<li>Makaa sel\u00e4ll\u00e4si ja nosta jalat hallitusti yl\u00f6s kohti kattoa, sitten laske alas ilman, ett\u00e4 jalat koskevat lattiaa.<\/li>\n\n\n\n<li>Tee 3 sarjaa, 12\u201315 toistoa.<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Polkupy\u00f6r\u00e4kyykyt<\/strong>\n<ul class=\"wp-block-list\">\n<li>Makaa sel\u00e4ll\u00e4si, nosta jalat yl\u00f6s ja vie vuorotellen vastakkainen kyyn\u00e4rp\u00e4\u00e4 vastakkaista polvea kohti py\u00f6r\u00e4ilynomaisella liikkeell\u00e4.<\/li>\n\n\n\n<li>Tee 3 sarjaa, 20\u201325 toistoa.<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Dead Bugs<\/strong>\n<ul class=\"wp-block-list\">\n<li>Makaa sel\u00e4ll\u00e4si, k\u00e4det kohti kattoa. Ojenna vastakkainen k\u00e4si ja jalka vuorotellen pit\u00e4en alaselk\u00e4 lattiaa vasten.<\/li>\n\n\n\n<li>Tee 3 sarjaa, 10\u201312 toistoa per puoli.<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Mountain Climbers<\/strong>\n<ul class=\"wp-block-list\">\n<li>Punnerrusasennossa ved\u00e4 polvia vuorotellen rintaa kohti nopeasti, ik\u00e4\u00e4n kuin kiipe\u00e4isit.<\/li>\n\n\n\n<li>Tee 3 sarjaa, 30 sekuntia maltillisella tahdilla.<\/li>\n<\/ul>\n<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">\u2728 <strong>Vinkki:<\/strong><br>Keskity hallittuihin liikkeisiin, oikeaan hengitykseen ja tasalaatuiseen suoritukseen. 3\/7-menetelm\u00e4 on tehokas ty\u00f6kalu voiman ja intensiteetin kehitt\u00e4miseen \u2014 mutta tekniikka on aina etusijalla.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large is-resized\"><img decoding=\"async\" width=\"1024\" height=\"683\" data-src=\"https:\/\/fitmia.fi\/wp-content\/uploads\/2025\/04\/victor-freitas-hOuJYX2K5DA-unsplash-1-1024x683.jpg\" alt=\"\" class=\"wp-image-115 lazyload\" style=\"--smush-placeholder-width: 1024px; --smush-placeholder-aspect-ratio: 1024\/683;width:414px;height:auto\" data-srcset=\"https:\/\/fitmia.fi\/wp-content\/uploads\/2025\/04\/victor-freitas-hOuJYX2K5DA-unsplash-1-1024x683.jpg 1024w, https:\/\/fitmia.fi\/wp-content\/uploads\/2025\/04\/victor-freitas-hOuJYX2K5DA-unsplash-1-300x200.jpg 300w, https:\/\/fitmia.fi\/wp-content\/uploads\/2025\/04\/victor-freitas-hOuJYX2K5DA-unsplash-1-768x512.jpg 768w, https:\/\/fitmia.fi\/wp-content\/uploads\/2025\/04\/victor-freitas-hOuJYX2K5DA-unsplash-1-1536x1024.jpg 1536w, https:\/\/fitmia.fi\/wp-content\/uploads\/2025\/04\/victor-freitas-hOuJYX2K5DA-unsplash-1-2048x1365.jpg 2048w\" data-sizes=\"(max-width: 1024px) 100vw, 1024px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" \/><\/figure>\n\n\n<div class=\"wp-block-post-author\"><div class=\"wp-block-post-author__avatar\"><img alt='' data-src='https:\/\/secure.gravatar.com\/avatar\/ed9b6dc66e96e37a80a9aac59071b20c8e87c4066a34ab5d9b08938e023ac002?s=48&#038;d=mm&#038;r=g' data-srcset='https:\/\/secure.gravatar.com\/avatar\/ed9b6dc66e96e37a80a9aac59071b20c8e87c4066a34ab5d9b08938e023ac002?s=96&#038;d=mm&#038;r=g 2x' class='avatar avatar-48 photo lazyload' height='48' width='48' src='data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==' style='--smush-placeholder-width: 48px; --smush-placeholder-aspect-ratio: 48\/48;' \/><\/div><div class=\"wp-block-post-author__content\"><p class=\"wp-block-post-author__name\">Mia<\/p><\/div><\/div>\n\n<div class=\"wp-block-post-author-biography\">Olen Terveystieteiden ja liikuntatieteiden maisteri, fysioterapeutti ja urheiluhieroja. Ty\u00f6skentelen v\u00e4it\u00f6skirjatutkijana sek\u00e4 tutkimusavustajana, ja toteutan lis\u00e4ksi valmennuksia ja luentoja. Minulla on my\u00f6s pitk\u00e4 kokemus liikunta-ja kuntoutusalan opetusty\u00f6st\u00e4.\r\nTutkimukseni keskittyy aivojen ja liikunnan vuorovaikutukseen sek\u00e4 menetelmiin, joilla voidaan kehitt\u00e4\u00e4 toimintakyky\u00e4. Olen erityisen kiinnostunut lihastoiminnasta, voimantuotosta ja motorisesta suorituskyvyst\u00e4 biomekaniikan ja neurofysiologian n\u00e4k\u00f6kulmasta.\r\nHy\u00f6dynn\u00e4n ty\u00f6ss\u00e4ni muun muassa EMG:t\u00e4, TMS:\u00e4\u00e4 sek\u00e4 toiminnallisia suorituskykytestej\u00e4 neuromuskulaarisen toiminnan tutkimiseen.\r\n\r\n\r\nI am MSc (Health Sciences &amp; Sport Sciences), \r\nPhysiotherapist, sports massage therapist, and doctoral researcher. I currently work as a research assistant while also providing coaching and delivering lectures. I have extensive experience in teaching within the field of exercise and health sciences.\r\nMy research focuses on the interaction between the brain and physical exercise, as well as methods to enhance functional capacity. I am particularly interested in muscle function, strength production, and motor performance from a neurophysiological and biomechanical perspective.\r\nI utilize methods such as electromyography (EMG), transcranial magnetic stimulation (TMS), and functional performance testing to study neuromuscular function.<\/div>","protected":false},"excerpt":{"rendered":"<p>T\u00e4rke\u00e4 huomio ennen 3\/7 menetelm\u00e4ll\u00e4 harjoittelun aloittamista Haluan korostaa, ett\u00e4 jos vasta aloittelet kuntosalitreenej\u00e4 tai et ole kovin kokenut harjoittelija, [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":95,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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