{"id":119,"date":"2025-05-05T14:53:35","date_gmt":"2025-05-05T14:53:35","guid":{"rendered":"https:\/\/fitmia.fi\/?p=119"},"modified":"2026-04-16T11:10:52","modified_gmt":"2026-04-16T11:10:52","slug":"metodi","status":"publish","type":"post","link":"https:\/\/fitmia.fi\/?p=119","title":{"rendered":"Kolme-seitsem\u00e4n (3\/7) metodiin pohjautuva treeniohjelma"},"content":{"rendered":"\n<figure class=\"wp-block-gallery has-nested-images columns-default is-cropped wp-block-gallery-1 is-layout-flex wp-block-gallery-is-layout-flex\">\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1024\" height=\"768\" data-id=\"120\" data-src=\"https:\/\/fitmia.fi\/wp-content\/uploads\/2025\/05\/pexels-anush-1229356-1024x768.jpg\" alt=\"\" class=\"wp-image-120 lazyload\" data-srcset=\"https:\/\/fitmia.fi\/wp-content\/uploads\/2025\/05\/pexels-anush-1229356-1024x768.jpg 1024w, https:\/\/fitmia.fi\/wp-content\/uploads\/2025\/05\/pexels-anush-1229356-300x225.jpg 300w, https:\/\/fitmia.fi\/wp-content\/uploads\/2025\/05\/pexels-anush-1229356-768x576.jpg 768w, https:\/\/fitmia.fi\/wp-content\/uploads\/2025\/05\/pexels-anush-1229356-1536x1152.jpg 1536w, https:\/\/fitmia.fi\/wp-content\/uploads\/2025\/05\/pexels-anush-1229356-2048x1536.jpg 2048w\" data-sizes=\"(max-width: 1024px) 100vw, 1024px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 1024px; --smush-placeholder-aspect-ratio: 1024\/768;\" \/><\/figure>\n<\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\ud83d\udca1<\/strong><strong> 3\/7-metodin lyhyt muistutus<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Yhdess\u00e4 sarjassa tehd\u00e4\u00e4n:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>3 toistoa, 15 s tauko<\/strong><\/li>\n\n\n\n<li><strong>4 toistoa, 15 s tauko<\/strong><\/li>\n\n\n\n<li><strong>5 toistoa, 15 s tauko<\/strong><\/li>\n\n\n\n<li><strong>6 toistoa, 15 s tauko<\/strong><\/li>\n\n\n\n<li><strong>7 toistoa<\/strong><br>\u2192 Yhteens\u00e4 25 toistoa \/ sarja<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Tee <strong>2\u20133 sarjaa per liike<\/strong>, 2\u20133 min tauolla sarjojen v\u00e4lill\u00e4. Kuorma noin <strong>70\u201380 % 1RM:st\u00e4<\/strong>. 3\/7-metodi on intensiivinen, joten huomio palautumiseen on t\u00e4rke\u00e4\u00e4.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Tutkimuksessa tehtiin kolme sarjaa liikett\u00e4 kohti, joten otin sen t\u00e4ss\u00e4 ohjelmassa huomioon p\u00e4\u00e4liikkeiss\u00e4.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\ud83d\uddd3<\/strong><strong> Viikko-ohjelma 4 treenikerralla (esim. ma\u2013ti, to\u2013pe)<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\ud83d\udd39<\/strong><strong> P\u00e4iv\u00e4 1 \u2013 Alavartalon voima &amp; takaketju<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Kyykky 3\/7 x 2\u20133<\/li>\n\n\n\n<li>Suorin jaloin maastaveto 3\/7 x 2<\/li>\n\n\n\n<li>Askelkyykkyk\u00e4vely k\u00e4sipainoilla 3\/7 x 2<\/li>\n\n\n\n<li>Vatsarutistus taljassa 3\/7 x 2<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\ud83d\udd39<\/strong><strong> P\u00e4iv\u00e4 2 \u2013 Rinta, olkap\u00e4\u00e4t, ojentajat ja keskivartalo<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Penkkipunnerrus 3\/7 x 2\u20133<\/li>\n\n\n\n<li>Pystypunnerrus tangolla 3\/7 x 2<\/li>\n\n\n\n<li>Vinopenkkipunnerrus 3\/7 x 2<\/li>\n\n\n\n<li>Vatsarullaus (voimapy\u00f6r\u00e4) 3\/7 x 2<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\ud83d\udd39<\/strong><strong> P\u00e4iv\u00e4 3 \u2013 Alavartalo, selk\u00e4, keskivartalo<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Maastaveto 3\/7 x 2\u20133<\/li>\n\n\n\n<li>Reiden koukistus laitteessa 3\/7 x 2<\/li>\n\n\n\n<li>Valakyykky 3\/7 x 2<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\ud83d\udd39<\/strong><strong> P\u00e4iv\u00e4 4 \u2013 Selk\u00e4, hauikset, takaolkap\u00e4\u00e4t<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Kulmasoutu tangolla 3\/7 x 2\u20133<\/li>\n\n\n\n<li>Yl\u00e4talja 3\/7 x 2\u20133<\/li>\n\n\n\n<li>Takaolkap\u00e4\u00e4 taljassa 3\/7 x 2<\/li>\n\n\n\n<li>Russian twist painolla 3\/7 x 2<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Kuvaaja: Anush Gorak: <a href=\"https:\/\/www.pexels.com\/fi-fi\/kuva\/1229356\/\" target=\"_blank\" rel=\"noopener\">https:\/\/www.pexels.com\/fi-fi\/kuva\/1229356\/<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\ud83d\udca1 3\/7-metodin lyhyt muistutus Yhdess\u00e4 sarjassa tehd\u00e4\u00e4n: Tee 2\u20133 sarjaa per liike, 2\u20133 min tauolla sarjojen v\u00e4lill\u00e4. Kuorma noin 70\u201380 [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"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 center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2}},"categories":[212],"tags":[136,143,144,138,137,140,142,141,139],"class_list":["post-119","post","type-post","status-publish","format-standard","hentry","category-treenitieto","tag-3-7-treenimetodi","tag-jaksottainen-harjoittelu","tag-kehonkoostumus","tag-koko-kehon-treeni","tag-kuntosaliohjelma","tag-moninivelliikkeet","tag-tehokas-salitreeni","tag-treeniohjelma-4-kertaa-viikossa","tag-voimaharjoittelu-lihaskasvu"],"jetpack_publicize_connections":[],"_links":{"self":[{"href":"https:\/\/fitmia.fi\/index.php?rest_route=\/wp\/v2\/posts\/119","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/fitmia.fi\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/fitmia.fi\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/fitmia.fi\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/fitmia.fi\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=119"}],"version-history":[{"count":1,"href":"https:\/\/fitmia.fi\/index.php?rest_route=\/wp\/v2\/posts\/119\/revisions"}],"predecessor-version":[{"id":122,"href":"https:\/\/fitmia.fi\/index.php?rest_route=\/wp\/v2\/posts\/119\/revisions\/122"}],"wp:attachment":[{"href":"https:\/\/fitmia.fi\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=119"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fitmia.fi\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=119"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fitmia.fi\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=119"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}