{"id":5,"date":"2024-04-04T04:16:21","date_gmt":"2024-04-04T01:16:21","guid":{"rendered":"https:\/\/sisu.ut.ee\/voimlemine\/harjutused-seljale-ja-olavootmele\/"},"modified":"2024-04-04T04:16:28","modified_gmt":"2024-04-04T01:16:28","slug":"harjutused-seljale-ja-olavootmele","status":"publish","type":"page","link":"https:\/\/sisu.ut.ee\/voimlemine\/harjutused-seljale-ja-olavootmele\/","title":{"rendered":"Harjutused seljale ja \u00f5lav\u00f6\u00f6tmele"},"content":{"rendered":"<h3>Harjutus 1<\/h3>\n<ul>\n<li>L\u00e4hteasend: Iste toolil, k\u00e4ed \u00f5lgadel.<\/li>\n<li>Kaks \u00f5laringi eest taha, k\u00e4e ring k\u00fclgpinnas koos kere p\u00f6\u00f6rdega. Korrata sama teisele poole.<\/li>\n<\/ul>\n<p><img loading=\"lazy\" decoding=\"async\" width=\"260\" height=\"193\" class=\"alignnone wp-image-26\" src=\"https:\/\/sisu.ut.ee\/wp-content\/uploads\/sites\/275\/h6_1.jpg\" title=\"h6_1.jpg\" alt=\"h6_1.jpg\"><\/p>\n<h3>Harjutus 2<\/h3>\n<ul>\n<li>L\u00e4hteasend: Iste toolil.<\/li>\n<li>Kere kallutus ette (selg sirge), t\u00f5us kumera seljaga l\u00fcli l\u00fcli haaval l\u00e4hteasendisse.<\/li>\n<\/ul>\n<p><img loading=\"lazy\" decoding=\"async\" width=\"216\" height=\"160\" class=\"alignnone wp-image-27\" src=\"https:\/\/sisu.ut.ee\/wp-content\/uploads\/sites\/275\/h7_1.jpg\" title=\"h7_1.jpg\" alt=\"h7_1.jpg\">\u00a0<img loading=\"lazy\" decoding=\"async\" width=\"216\" height=\"161\" class=\"alignnone wp-image-28\" src=\"https:\/\/sisu.ut.ee\/wp-content\/uploads\/sites\/275\/h7_2.jpg\" title=\"h7_2.jpg\" alt=\"h7_2.jpg\">\u00a0<img loading=\"lazy\" decoding=\"async\" width=\"216\" height=\"160\" class=\"alignnone wp-image-29\" src=\"https:\/\/sisu.ut.ee\/wp-content\/uploads\/sites\/275\/h7_3.jpg\" title=\"h7_3.jpg\" alt=\"h7_3.jpg\"><\/p>\n<h3>Harjutus 3<\/h3>\n<ul>\n<li>L\u00e4hteasend: Iste toolil, k\u00e4ed \u00f5lgadel.<\/li>\n<li>Rindkere kumerdamine, k\u00fc\u00fcnarnukid ette kokku, tagasi l\u00e4hteasendisse.<\/li>\n<\/ul>\n<p><img loading=\"lazy\" decoding=\"async\" width=\"260\" height=\"192\" class=\"alignnone wp-image-30\" src=\"https:\/\/sisu.ut.ee\/wp-content\/uploads\/sites\/275\/h8_1.jpg\" title=\"h8_1.jpg\" alt=\"h8_1.jpg\">\u00a0<img loading=\"lazy\" decoding=\"async\" width=\"260\" height=\"194\" class=\"alignnone wp-image-32\" src=\"https:\/\/sisu.ut.ee\/wp-content\/uploads\/sites\/275\/h10_2.jpg\" title=\"h10_2.jpg\" alt=\"h10_2.jpg\"> \u00a0<img loading=\"lazy\" decoding=\"async\" width=\"260\" height=\"193\" class=\"alignnone wp-image-31\" src=\"https:\/\/sisu.ut.ee\/wp-content\/uploads\/sites\/275\/h8_2.jpg\" title=\"h8_2.jpg\" alt=\"h8_2.jpg\"><\/p>\n<h3>Harjutus 4<\/h3>\n<ul>\n<li>L\u00e4hteasend: Iste toolil, k\u00e4ed kergelt k\u00f5verdatult k\u00f5rval, pihud \u00fclal.<\/li>\n<li>Selja kumerdamine, k\u00e4ed \u00fcmber \u00f5lav\u00f6\u00f6tme nn. \u201e kallistusasendis\u201d, tagasi l\u00e4hteasendisse.<\/li>\n<\/ul>\n<p><img loading=\"lazy\" decoding=\"async\" width=\"260\" height=\"193\" class=\"alignnone wp-image-33\" src=\"https:\/\/sisu.ut.ee\/wp-content\/uploads\/sites\/275\/h11_1.jpg\" title=\"h11_1.jpg\" alt=\"h11_1.jpg\">\u00a0\u00a0<img loading=\"lazy\" decoding=\"async\" width=\"260\" height=\"193\" class=\"alignnone wp-image-34\" src=\"https:\/\/sisu.ut.ee\/wp-content\/uploads\/sites\/275\/h11_2.jpg\" title=\"h11_2.jpg\" alt=\"h11_2.jpg\"><\/p>\n<h3>Harjutus 5<\/h3>\n<ul>\n<li>L\u00e4hteasend: Iste toolil, k\u00e4ed reitel.<\/li>\n<li>Kere ringid \u00fcmber p\u00fcsttelje (nii paremale kui vasakule).<\/li>\n<\/ul>\n<p><img loading=\"lazy\" decoding=\"async\" width=\"260\" height=\"193\" class=\"alignnone wp-image-35\" src=\"https:\/\/sisu.ut.ee\/wp-content\/uploads\/sites\/275\/h12_1.jpg\" title=\"h12_1.jpg\" alt=\"h12_1.jpg\">\u00a0\u00a0<img loading=\"lazy\" decoding=\"async\" width=\"260\" height=\"194\" class=\"alignnone wp-image-36\" src=\"https:\/\/sisu.ut.ee\/wp-content\/uploads\/sites\/275\/h12_2.jpg\" title=\"h12_2.jpg\" alt=\"h12_2.jpg\"><\/p>\n<h3>Harjutus 6<\/h3>\n<ul>\n<li>L\u00e4hteasend: Iste toolil, k\u00e4ed reitel.<\/li>\n<li>Kere kallutus ette (selg sirge), tagasi l\u00e4hteasendisse.<\/li>\n<\/ul>\n<p><img loading=\"lazy\" decoding=\"async\" width=\"260\" height=\"194\" class=\"alignnone wp-image-37\" src=\"https:\/\/sisu.ut.ee\/wp-content\/uploads\/sites\/275\/h13_1.jpg\" title=\"h13_1.jpg\" alt=\"h13_1.jpg\">\u00a0\u00a0<img loading=\"lazy\" decoding=\"async\" width=\"260\" height=\"193\" class=\"alignnone wp-image-38\" src=\"https:\/\/sisu.ut.ee\/wp-content\/uploads\/sites\/275\/h13_2.jpg\" title=\"h13_2.jpg\" alt=\"h13_2.jpg\"><\/p>\n<h3>Harjutus 7<\/h3>\n<ul>\n<li>L\u00e4hteasend: Iste toolil, kere kallutatud ette, k\u00fc\u00fcnarnukid p\u00f5lvedel.<\/li>\n<li>Selja kumerdamine ja sirutamine (j\u00e4lgi pea asendit, pea liigutuses ei osale).<\/li>\n<\/ul>\n<p><img loading=\"lazy\" decoding=\"async\" width=\"260\" height=\"194\" class=\"alignnone wp-image-39\" src=\"https:\/\/sisu.ut.ee\/wp-content\/uploads\/sites\/275\/h14_1.jpg\" title=\"h14_1.jpg\" alt=\"h14_1.jpg\">\u00a0\u00a0<img loading=\"lazy\" decoding=\"async\" width=\"260\" height=\"193\" class=\"alignnone wp-image-40\" src=\"https:\/\/sisu.ut.ee\/wp-content\/uploads\/sites\/275\/h14_2.jpg\" title=\"h14_2.jpg\" alt=\"h14_2.jpg\"><\/p>\n<h3>Harjutus 8<\/h3>\n<ul>\n<li>L\u00e4hteasend: Iste toolil, k\u00e4ed nurkselt ees pihutsi.<\/li>\n<li>K\u00e4te viimine k\u00f5rvale, pihud p\u00f6\u00f6rduvad v\u00e4lja.<\/li>\n<\/ul>\n<p><img loading=\"lazy\" decoding=\"async\" width=\"260\" height=\"194\" class=\"alignnone wp-image-41\" src=\"https:\/\/sisu.ut.ee\/wp-content\/uploads\/sites\/275\/h15_1.jpg\" title=\"h15_1.jpg\" alt=\"h15_1.jpg\">\u00a0\u00a0<img loading=\"lazy\" decoding=\"async\" width=\"260\" height=\"193\" class=\"alignnone wp-image-42\" src=\"https:\/\/sisu.ut.ee\/wp-content\/uploads\/sites\/275\/h15_2.jpg\" title=\"h15_2.jpg\" alt=\"h15_2.jpg\"><\/p>\n<h3>Nautige muusikat ja v\u00f5imelge kaasa!<\/h3>\n<p><\/p><div class=\"ratio ratio-16x9 mb-3\"><div class=\"video-placeholder-wrapper video-placeholder-wrapper--16x9\">\n\t\t\t    <div class=\"video-placeholder d-flex justify-content-center align-items-center\">\n\t\t\t        <div class=\"overlay text-white p-2 w-100 text-center d-block justify-content-center align-items-center\">\n\t\t\t            <div>Kolmandate osapoolte sisu n\u00e4gemiseks palun n\u00f5ustu k\u00fcpsistega.<\/div>\n\t\t\t            <button class=\"btn btn-secondary btn-sm mt-1 consent-change\">Muuda n\u00f5usolekut<\/button>\n\t\t\t        <\/div>\n\t\t\t    <\/div>\n\t\t\t<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Harjutus 1 L\u00e4hteasend: Iste toolil, k\u00e4ed \u00f5lgadel. Kaks \u00f5laringi eest taha, k\u00e4e ring k\u00fclgpinnas koos kere p\u00f6\u00f6rdega. Korrata sama teisele poole. Harjutus 2 L\u00e4hteasend: Iste toolil. Kere kallutus ette (selg sirge), t\u00f5us kumera seljaga l\u00fcli l\u00fcli haaval l\u00e4hteasendisse. \u00a0\u00a0 Harjutus &#8230;<\/p>\n","protected":false},"author":9,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_acf_changed":false,"inline_featured_image":false,"footnotes":""},"class_list":["post-5","page","type-page","status-publish","hentry"],"acf":[],"_links":{"self":[{"href":"https:\/\/sisu.ut.ee\/voimlemine\/wp-json\/wp\/v2\/pages\/5","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/sisu.ut.ee\/voimlemine\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/sisu.ut.ee\/voimlemine\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/sisu.ut.ee\/voimlemine\/wp-json\/wp\/v2\/users\/9"}],"replies":[{"embeddable":true,"href":"https:\/\/sisu.ut.ee\/voimlemine\/wp-json\/wp\/v2\/comments?post=5"}],"version-history":[{"count":1,"href":"https:\/\/sisu.ut.ee\/voimlemine\/wp-json\/wp\/v2\/pages\/5\/revisions"}],"predecessor-version":[{"id":97,"href":"https:\/\/sisu.ut.ee\/voimlemine\/wp-json\/wp\/v2\/pages\/5\/revisions\/97"}],"wp:attachment":[{"href":"https:\/\/sisu.ut.ee\/voimlemine\/wp-json\/wp\/v2\/media?parent=5"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}