{"id":141,"date":"2025-07-22T06:22:51","date_gmt":"2025-07-22T06:22:51","guid":{"rendered":"https:\/\/www.suvibjorkqvist.fi\/?p=141"},"modified":"2025-08-03T08:53:15","modified_gmt":"2025-08-03T05:53:15","slug":"oma-saliohjelma","status":"publish","type":"post","link":"https:\/\/www.suvibjorkqvist.fi\/?p=141","title":{"rendered":"Oma saliohjelma"},"content":{"rendered":"\n
\"\"<\/figure>\n\n\n\n

T\u00e4ll\u00e4 hetkell\u00e4 k\u00e4rsin olkap\u00e4\u00e4n kiert\u00e4j\u00e4kalvosinoireyhtym\u00e4st\u00e4, ja odottelen sen parantumista ja treenaamisen pariin takaisin p\u00e4\u00e4sy\u00e4. T\u00e4ss\u00e4 kuitenkin jo ”talteen” oma viimeisin saliohjelmani:<\/p>\n\n\n\n

Yl\u00e4kroppap\u00e4iv\u00e4:<\/strong><\/p>\n\n\n\n

– Selk\u00e4: Yl\u00e4talja tai alatalja<\/p>\n\n\n\n

– Rinta: Chest Press -laite tai penkkipunnerrus<\/p>\n\n\n\n

– Ojentajat: Talja <\/p>\n\n\n\n

– Hauikset: K\u00e4sipainot<\/p>\n\n\n\n

– Olkap\u00e4\u00e4t: K\u00e4sipainot<\/p>\n\n\n\n

– Vatsa: Vatsalaite<\/p>\n\n\n\n

Jalkap\u00e4iv\u00e4:<\/strong><\/p>\n\n\n\n

– Pakarat ja etureidet jne: Jalkapr\u00e4ssi<\/p>\n\n\n\n

– Etureidet: Polven ojennus laitteessa <\/p>\n\n\n\n

– Takareidet: Polven koukistus laitteessa<\/p>\n\n\n\n

– Pohkeet: Pohjepr\u00e4ssi istuen<\/p>\n\n\n\n

– Alaselk\u00e4 jne: Ojennus selkapenkiss\u00e4<\/p>\n\n\n\n

Kiert\u00e4v\u00e4 2-jakoinen treeni. Eli lihakset k\u00e4yd\u00e4\u00e4n l\u00e4pi 3 x 2 viikossa l\u00e4pi (eli 1\u00bd x viikossa).<\/p>\n\n\n\n

<\/p>\n","protected":false},"excerpt":{"rendered":"

T\u00e4ll\u00e4 hetkell\u00e4 k\u00e4rsin olkap\u00e4\u00e4n kiert\u00e4j\u00e4kalvosinoireyhtym\u00e4st\u00e4, ja odottelen sen parantumista ja treenaamisen pariin takaisin p\u00e4\u00e4sy\u00e4. T\u00e4ss\u00e4 kuitenkin jo ”talteen” oma viimeisin saliohjelmani: Yl\u00e4kroppap\u00e4iv\u00e4: – Selk\u00e4: Yl\u00e4talja tai alatalja – Rinta: Chest Press -laite tai penkkipunnerrus – Ojentajat: Talja  – Hauikset: K\u00e4sipainot – Olkap\u00e4\u00e4t: K\u00e4sipainot – Vatsa: Vatsalaite Jalkap\u00e4iv\u00e4: – Pakarat ja etureidet jne: Jalkapr\u00e4ssi – Etureidet: … Jatka lukemista ”Oma saliohjelma”<\/span><\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[34,5,33],"tags":[],"class_list":["post-141","post","type-post","status-publish","format-standard","hentry","category-lihaskuntoharjoittelu","category-liikunta","category-salilla"],"yoast_head":"\nOma saliohjelma -<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"http:\/\/www.suvibjorkqvist.fi\/?p=141\" \/>\n<meta property=\"og:locale\" content=\"fi_FI\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Oma saliohjelma -\" \/>\n<meta property=\"og:description\" content=\"T\u00e4ll\u00e4 hetkell\u00e4 k\u00e4rsin olkap\u00e4\u00e4n kiert\u00e4j\u00e4kalvosinoireyhtym\u00e4st\u00e4, ja odottelen sen parantumista ja treenaamisen pariin takaisin p\u00e4\u00e4sy\u00e4. T\u00e4ss\u00e4 kuitenkin jo ”talteen” oma viimeisin saliohjelmani: Yl\u00e4kroppap\u00e4iv\u00e4: – Selk\u00e4: Yl\u00e4talja tai alatalja – Rinta: Chest Press -laite tai penkkipunnerrus – Ojentajat: Talja  – Hauikset: K\u00e4sipainot – Olkap\u00e4\u00e4t: K\u00e4sipainot – Vatsa: Vatsalaite Jalkap\u00e4iv\u00e4: – Pakarat ja etureidet jne: Jalkapr\u00e4ssi – Etureidet: … Jatka lukemista "Oma saliohjelma"\" \/>\n<meta property=\"og:url\" content=\"http:\/\/www.suvibjorkqvist.fi\/?p=141\" \/>\n<meta property=\"article:published_time\" content=\"2025-07-22T06:22:51+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-08-03T05:53:15+00:00\" \/>\n<meta property=\"og:image\" content=\"http:\/\/www.suvibjorkqvist.fi\/wp-content\/uploads\/2025\/07\/salilla-768x1024.jpg\" \/>\n<meta name=\"author\" content=\"admin\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Kirjoittanut\" \/>\n\t<meta name=\"twitter:data1\" 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