{"id":3497,"date":"2026-02-05T00:25:54","date_gmt":"2026-02-04T21:25:54","guid":{"rendered":"https:\/\/www.welovecycling.com\/ee\/?p=3497"},"modified":"2026-02-05T00:25:54","modified_gmt":"2026-02-04T21:25:54","slug":"head-liikuvusharjutused-ratturitele-hooajavalisel-perioodil","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/ee\/2026\/02\/05\/head-liikuvusharjutused-ratturitele-hooajavalisel-perioodil\/","title":{"rendered":"Head liikuvusharjutused ratturitele hooajav\u00e4lisel perioodil"},"content":{"rendered":"<h4 data-path-to-node=\"4\"><strong>Talv on aeg, mil ratturid kas tegelevad vaikselt oma keha turgutamisega v\u00f5i v\u00f5tavad oma probleemid kevadesse kaasa, s\u00fc\u00fcdistades selles oma s\u00f5iduasendit, treenerit v\u00f5i geneetikat. Kuna treeningmahud on v\u00e4iksemad ja intensiivsus kontrolli all, on hooajav\u00e4line periood see haruldane aken, kus liikuvustreeninguga saavutatu ka tegelikult p\u00fcsima j\u00e4\u00e4b.<\/strong><\/h4>\n<p data-path-to-node=\"4\"><!--more--><\/p>\n<p data-path-to-node=\"5\">Siinkohal ei ole eesm\u00e4rk end jooga kunniks muuta. K\u00fcsimus on liikumisulatuse taastamises seal, kus jalgrattas\u00f5it selle r\u00f6\u00f6vib: puusad, mis ei sirutu enam l\u00f5puni; selgroog, mis ei taha roteeruda; tagareie lihased, mis m\u00e4letavad vaid \u00fchte pikkust. Tee seda korralikult ning sa istud rattal paremini, toodad j\u00f5udu efektiivsemalt ja j\u00f5uad esimestele rasketetele s\u00f5itudele juba konkurentidest sammu v\u00f5rra eespool.<\/p>\n<h2 data-path-to-node=\"6\"><strong>Miks ratturid vajavad liikuvust (isegi kui nad &#8220;vahel&#8221; venitavad)<\/strong><\/h2>\n<p data-path-to-node=\"7\">Jalgrattas\u00f5it on s\u00fcgavalt korduv tegevus. Tuhanded pedaalip\u00f6\u00f6rded lukustavad puusad paindesse, soodustavad selgroo j\u00e4ikust ja \u00f5petavad tagareie lihaseid t\u00f6\u00f6tama vaid kitsas vahemikus. Aja jooksul v\u00e4ljendub see j\u00e4rgnevalt:<\/p>\n<ul>\n<li data-path-to-node=\"8,0,0\"><b data-path-to-node=\"8,0,0\" data-index-in-node=\"0\">Puusapainutajate j\u00e4ikus<\/b>, mis piirab puusa sirutust pedaalip\u00f6\u00f6rde \u00fclaosas.<\/li>\n<li data-path-to-node=\"8,1,0\"><b data-path-to-node=\"8,1,0\" data-index-in-node=\"0\">Lumbaalsektsiooni (alaselja) j\u00e4ikus<\/b>, mis v\u00e4hendab mugavust ja hingamise efektiivsust.<\/li>\n<li data-path-to-node=\"8,2,0\"><b data-path-to-node=\"8,2,0\" data-index-in-node=\"0\">&#8220;Pinges&#8221; tagareie lihased<\/b>, mis on sageli hoopis n\u00f5rgad ja alakoormatud, mitte l\u00fchikesed.<\/li>\n<\/ul>\n<p data-path-to-node=\"9\">Liikuvust\u00f6\u00f6 eesm\u00e4rk ei ole painduvuse tagaajamine selle enese p\u00e4rast. Eesm\u00e4rgiks ligip\u00e4\u00e4su <b data-path-to-node=\"9\" data-index-in-node=\"93\">kasutatavale liikumisulatusele<\/b>. Ulatuseni, mida suudad kontrollida ja milles suudad toota j\u00f5udu.<\/p>\n<p data-path-to-node=\"9\"><a href=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/15\/2026\/02\/harjutused.webp\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-3498\" src=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/15\/2026\/02\/harjutused.webp\" alt=\"\" width=\"984\" height=\"657\" srcset=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/15\/2026\/02\/harjutused.webp 984w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/15\/2026\/02\/harjutused-300x200.webp 300w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/15\/2026\/02\/harjutused-768x513.webp 768w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/15\/2026\/02\/harjutused-400x267.webp 400w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/15\/2026\/02\/harjutused-272x182.webp 272w\" sizes=\"auto, (max-width: 984px) 100vw, 984px\" \/><\/a><\/p>\n<h2 data-path-to-node=\"10\"><strong>Hooajav\u00e4lise liikuvust\u00f6\u00f6 reeglid<\/strong><\/h2>\n<p data-path-to-node=\"11\">Enne harjutuste juurde asumist m\u00f5ned p\u00f5him\u00f5tted, mis eristavad kasulikku liikuvustreeningut t\u00fchjast ajaraiskamisest:<\/p>\n<ul>\n<li data-path-to-node=\"12\"><b data-path-to-node=\"12\" data-index-in-node=\"0\">L\u00fchidalt ja sageli v\u00f5idab pikka ja kangelaslikku<\/b> K\u00fcmme minutit neli kuni viis korda n\u00e4dalas on parem kui \u00fcks vaevaline tund.<\/li>\n<li data-path-to-node=\"13\"><b data-path-to-node=\"13\" data-index-in-node=\"0\">Liigu, \u00e4ra lihtsalt ripu<\/b> Passiivsel venitusel on oma v\u00e4\u00e4rtus, kuid ratturid vajavad kontrollitud liikumist.<\/li>\n<li data-path-to-node=\"14\"><b data-path-to-node=\"14\" data-index-in-node=\"0\">Hinga normaalselt<\/b> Kui hoiad hinge kinni, ei paranda sa liikuvust. Sa lihtsalt talud ebamugavust.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h2 data-path-to-node=\"15\"><strong>Puusad: taasta sirutus ja rotatsioon<\/strong><\/h2>\n<p data-path-to-node=\"16\"><b data-path-to-node=\"16\" data-index-in-node=\"0\">1. Puusapainutaja venitus \u00fchel p\u00f5lvel koos k\u00fc\u00fcnitusega<\/b> <b data-path-to-node=\"16\" data-index-in-node=\"55\">Miks see oluline on:<\/b> Vastukaal s\u00f5itmisel tekkivale pidevale puusa paindes olekule.<\/p>\n<ul>\n<li data-path-to-node=\"17,0,0\">Laske \u00fchele p\u00f5lvele, teine jalg ees.<\/li>\n<li data-path-to-node=\"17,1,0\">Keera vaagnat kergelt ettepoole (v\u00e4lti selja liigset n\u00f5gusust).<\/li>\n<li data-path-to-node=\"17,2,0\">T\u00f5sta maasoleva p\u00f5lve poolne k\u00e4si ja k\u00fc\u00fcnita kergelt taha ja risti \u00fcle keha.<\/li>\n<li data-path-to-node=\"17,3,0\">Hoia 30\u201345 sekundit, hingates \u00fchtlaselt.<\/li>\n<li data-path-to-node=\"17,4,0\">Keskendu <b data-path-to-node=\"17,4,0\" data-index-in-node=\"9\">pikenemisele<\/b>, mitte s\u00fcgavuse forsseerimisele.<\/li>\n<\/ul>\n<p data-path-to-node=\"18\"><b data-path-to-node=\"18\" data-index-in-node=\"0\">2. 90\/90 puusarotatsioonid<\/b> <b data-path-to-node=\"18\" data-index-in-node=\"27\">Miks see oluline on:<\/b> Taastab puusa sise- ja v\u00e4lisrotatsiooni, mis ratturitel sageli kaob.<\/p>\n<ul>\n<li data-path-to-node=\"19,0,0\">Istu maas, \u00fcks jalg ees, teine taga, m\u00f5lemad 90\u00b0 nurga all.<\/li>\n<li data-path-to-node=\"19,1,0\">P\u00f6\u00f6ra p\u00f5lvi k\u00fcljelt k\u00fcljele, v\u00f5imalusel k\u00e4si kasutamata.<\/li>\n<li data-path-to-node=\"19,2,0\">Liigu aeglaselt, hoides selja sirgena.<\/li>\n<li data-path-to-node=\"19,3,0\">See harjutus on puhas kuld p\u00f5lve liikumistrajektoori ja sadulaergonoomika parandamiseks.<\/li>\n<\/ul>\n<p data-path-to-node=\"20\"><b data-path-to-node=\"20\" data-index-in-node=\"0\">3. S\u00fcgavk\u00fckis p\u00fcsimine koos p\u00f5lvede laiali surumisega<\/b> <b data-path-to-node=\"20\" data-index-in-node=\"54\">Miks see oluline on:<\/b> Toob kontrollitud t\u00e4ieliku puusapainutuse tagasi kasutusse.<\/p>\n<ul>\n<li data-path-to-node=\"21,0,0\">Laske s\u00fcgavk\u00fckki.<\/li>\n<li data-path-to-node=\"21,1,0\">Kasuta k\u00fc\u00fcnarnukke, et p\u00f5lvi \u00f5rnalt v\u00e4ljapoole suruda.<\/li>\n<li data-path-to-node=\"21,2,0\">Liiguta keharaskust kergelt k\u00fcljelt k\u00fcljele.<\/li>\n<li data-path-to-node=\"21,3,0\">Kui kannad t\u00f5usevad maast lahti, aseta nende alla k\u00f5rgendus. \u00c4ra forsseeri s\u00fcgavust tasakaalu arvelt.<\/li>\n<\/ul>\n<h2 data-path-to-node=\"22\"><strong>Selgroog: taasta p\u00f6\u00f6ramisv\u00f5ime<\/strong><\/h2>\n<p data-path-to-node=\"23\"><b data-path-to-node=\"23\" data-index-in-node=\"0\">4. &#8220;Avatud raamatud&#8221; (rindkere rotatsioon)<\/b> <b data-path-to-node=\"23\" data-index-in-node=\"43\">Miks see oluline on:<\/b> Jalgrattas\u00f5it fikseerib selgroo ettepoole; p\u00f6\u00f6ramisv\u00f5ime kaob.<\/p>\n<ul>\n<li data-path-to-node=\"24,0,0\">Lama k\u00fcljel, p\u00f5lved k\u00f5verdatud.<\/li>\n<li data-path-to-node=\"24,1,0\">P\u00f6\u00f6ra pealmist k\u00e4tt selja taha lahti, hoides p\u00f5lved koos.<\/li>\n<li data-path-to-node=\"24,2,0\">J\u00e4lgi pilguga k\u00e4tt.<\/li>\n<li data-path-to-node=\"24,3,0\">See parandab hingamismehaanikat ja v\u00e4hendab kaelapingeid rattal.<\/li>\n<\/ul>\n<p data-path-to-node=\"25\"><b data-path-to-node=\"25\" data-index-in-node=\"0\">5. Kass-kaamel aeglase kontrolliga<\/b> <b data-path-to-node=\"25\" data-index-in-node=\"35\">Miks see oluline on:<\/b> Taastab selgroo l\u00fclidevahelise liikumise.<\/p>\n<ul>\n<li data-path-to-node=\"26,0,0\">Liigu aeglaselt l\u00e4bi painutuse ja sirutuse.<\/li>\n<li data-path-to-node=\"26,1,0\">R\u00f5huta l\u00fclisamba liikuvust, mitte kiirust.<\/li>\n<li data-path-to-node=\"26,2,0\">Tee 6\u201310 kaalutletud kordust.<\/li>\n<li data-path-to-node=\"26,3,0\">M\u00f5tle <b data-path-to-node=\"26,3,0\" data-index-in-node=\"6\">kontrollile<\/b>, mitte venitusele.<\/li>\n<\/ul>\n<h2 data-path-to-node=\"27\"><strong>Tagareied: tugevus l\u00e4bi ulatuse, mitte ainult venitus<\/strong><\/h2>\n<p data-path-to-node=\"28\">Ratturid venitavad sageli l\u00f5putult tagareisi, ilma et funktsionaalsus paraneks. Puuduv l\u00fcli on koormatud pikenemine.<\/p>\n<p data-path-to-node=\"29\"><b data-path-to-node=\"29\" data-index-in-node=\"0\">6. Tagareie &#8220;flossimine&#8221; (selili jala t\u00f5sted rihma v\u00f5i kummilindiga)<\/b> <b data-path-to-node=\"29\" data-index-in-node=\"70\">Miks see oluline on:<\/b> Parandab n\u00e4rvide libisemist ja taluvust pikenemisele.<\/p>\n<ul>\n<li data-path-to-node=\"30,0,0\">Lama selili, \u00fcks jalg sirge.<\/li>\n<li data-path-to-node=\"30,1,0\">T\u00f5sta jalg kummilindi abil \u00fcles, siruta ja k\u00f5verda \u00f5rnalt p\u00f5lve.<\/li>\n<li data-path-to-node=\"30,2,0\">P\u00fcsi valutul liikumisalal.<\/li>\n<li data-path-to-node=\"30,3,0\">See peaks tunduma sujuv, mitte agressiivne.<\/li>\n<\/ul>\n<p data-path-to-node=\"31\"><b data-path-to-node=\"31\" data-index-in-node=\"0\">7. Puusast painutus ette (hip hinge reaches)<\/b> <b data-path-to-node=\"31\" data-index-in-node=\"45\">Miks see oluline on:<\/b> \u00d5petab tagareisi kandma koormust pikemas asendis.<\/p>\n<ul>\n<li data-path-to-node=\"32,0,0\">Seisa sirgelt, p\u00f5lved kergelt pehmed.<\/li>\n<li data-path-to-node=\"32,1,0\">Painuta puusast ette, sirutades k\u00e4ed ettepoole.<\/li>\n<li data-path-to-node=\"32,2,0\">Hoia selg neutraalsena.<\/li>\n<li data-path-to-node=\"32,3,0\">See kandub otseselt \u00fcle tagumise ahela paremasse t\u00f6\u00f6sse rattas\u00f5idul.<\/li>\n<\/ul>\n<h2 data-path-to-node=\"33\"><strong>H\u00fcppeliigesed: t\u00e4helepanuta j\u00e4etud piiraja<\/strong><\/h2>\n<p data-path-to-node=\"34\">Piiratud h\u00fcppeliigese dorsaalfleksioon (s\u00e4\u00e4re paindumine ettepoole) v\u00f5ib m\u00e4rkamatult m\u00f5jutada p\u00f5lve trajektoori ja stabiilsust sadulas.<\/p>\n<p data-path-to-node=\"35\"><b data-path-to-node=\"35\" data-index-in-node=\"0\">8. H\u00fcppeliigese rullimine ette (ankle rocks)<\/b> <b data-path-to-node=\"35\" data-index-in-node=\"45\">Miks see oluline on:<\/b> Parandab mugavust ja pedaalimise sujuvust.<\/p>\n<ul>\n<li data-path-to-node=\"36,0,0\">\u00dchel p\u00f5lvel asend.<\/li>\n<li data-path-to-node=\"36,1,0\">L\u00fckka p\u00f5lve ettevaatlikult \u00fcle varvaste ette.<\/li>\n<li data-path-to-node=\"36,2,0\">Hoia kand maas.<\/li>\n<li data-path-to-node=\"36,3,0\">Aeglased kontrollitud kordused on paremad kui j\u00f5uga surumine.<\/li>\n<\/ul>\n<h2 data-path-to-node=\"37\"><strong>Kuidas seda rakendada<\/strong><\/h2>\n<p data-path-to-node=\"38\">Lihtne hooajav\u00e4line liikuvussessioon:<\/p>\n<ul>\n<li data-path-to-node=\"39,0,0\">2 puusaharjutust<\/li>\n<li data-path-to-node=\"39,1,0\">1 selgroo rotatsioon<\/li>\n<li data-path-to-node=\"39,2,0\">1 tagareie harjutus<\/li>\n<li data-path-to-node=\"39,3,0\">(Valikuline) h\u00fcppeliigese harjutus<\/li>\n<\/ul>\n<p data-path-to-node=\"40\"><b data-path-to-node=\"40\" data-index-in-node=\"0\">Kogu aeg:<\/b> 10\u201315 minutit<\/p>\n<p data-path-to-node=\"41\"><b data-path-to-node=\"41\" data-index-in-node=\"0\">Millal teha:<\/b><\/p>\n<ul>\n<li data-path-to-node=\"42,0,0\">P\u00e4rast kergeid s\u00f5ite<\/li>\n<li data-path-to-node=\"42,1,0\">Puhkep\u00e4evadel<\/li>\n<li data-path-to-node=\"42,2,0\">\u00d5htul midagi t\u00e4htsusetut vaadates<\/li>\n<li data-path-to-node=\"43\">J\u00e4rjepidevus on olulisem kui vaheldusrikkus.<\/li>\n<\/ul>\n<h2 data-path-to-node=\"44\"><strong>Tasu saabub kevadel<\/strong><\/h2>\n<p data-path-to-node=\"45\">Ratturid, kes p\u00fchenduvad talvel liikuvusele, annavad teada j\u00e4rgmistest v\u00f5itudest:<\/p>\n<ul>\n<li data-path-to-node=\"46,0,0\">S\u00f5iduasendi vahetamine on lihtsam<\/li>\n<li data-path-to-node=\"46,1,0\">V\u00e4hem alaselja v\u00e4simust<\/li>\n<li data-path-to-node=\"46,2,0\">Parem j\u00f5u\u00fclekanne k\u00f5rgema kadentsi juures<\/li>\n<li data-path-to-node=\"46,3,0\">V\u00e4hem &#8220;m\u00f5istatuslikke&#8221; valusid hooaja alguses<\/li>\n<\/ul>\n<p data-path-to-node=\"47\">Sa ei tunne end liikuvusharjutusi tehes kangelasena. Selles ongi asja m\u00f5te. See on vaikne, glamuuritu ja ebaproportsionaalselt t\u00f5hus t\u00f6\u00f6. Talv ei ole m\u00f5eldud ainult baasvastupidavuse kasvatamiseks. See on m\u00f5eldud sellise keha ehitamiseks, mis suudab seda vastupidavust tegelikult kasutada.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Talv on aeg, mil ratturid kas tegelevad vaikselt oma keha turgutamisega v\u00f5i v\u00f5tavad oma probleemid kevadesse kaasa, s\u00fc\u00fcdistades selles oma [&hellip;]<\/p>\n","protected":false},"author":174,"featured_media":3499,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[43],"tags":[626,624,625],"global-categories":[22],"class_list":["post-3497","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-tervis-trenn","tag-hooajavaline-treening","tag-mobiilsuse-harjutused","tag-venitamine","global-categories-cycling"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v25.3 (Yoast SEO v25.9) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Head liikuvusharjutused ratturitele hooajav\u00e4lisel perioodil - \u0160koda We Love Cycling - Estonia<\/title>\n<meta name=\"description\" content=\"Talv on aeg, mil ratturid kas tegelevad vaikselt oma keha turgutamisega v\u00f5i kannavad samad piirangud otse edasi kevadesse, s\u00fc\u00fcdistades selles oma s\u00f5iduasendit, treenerit v\u00f5i geneetikat. Kuna treeningmahud on v\u00e4iksemad ja intensiivsus kontrolli all, on hooajav\u00e4line periood see haruldane aken, kus liikuvustreeninguga saavutatu ka tegelikult p\u00fcsima j\u00e4\u00e4b.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.welovecycling.com\/ee\/2026\/02\/05\/head-liikuvusharjutused-ratturitele-hooajavalisel-perioodil\/\" \/>\n<meta property=\"og:locale\" content=\"et_EE\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Head liikuvusharjutused ratturitele hooajav\u00e4lisel perioodil\" \/>\n<meta property=\"og:description\" content=\"Talv on aeg, mil ratturid kas tegelevad vaikselt oma keha turgutamisega v\u00f5i kannavad samad piirangud otse edasi kevadesse, s\u00fc\u00fcdistades selles oma s\u00f5iduasendit, treenerit v\u00f5i geneetikat. 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