Kuulan pyöritys pään ympäri yhden jalan varassa
Kuulan pyöritys pään ympäri yhden jalan varassa
{id: kuulan_pyöritys_paan_ympari_yhden_jalan_varassa}
Historia
Liikeen ohjeet
Tartu kahvakuulaan niin, että etusormet ovat kuulaosaa vasten. Vie kahvakuula vartalosi sivulle ja nosta toinen jalka ylös maasta. Pidä tukijalan polvi kevyesti koukussa. Vedä napaa sisään ja purista vatsa tiukaksi.
Nosta kuulaa ristiin vartalosi edestä ja kierrä se pään taakse.
Jatka kiertoa pään takaa vartalon eteen ja edelleen vastakkaiselle puolelle vartaloa.
Hae itsellesi luontainen hengitysrytmi.
Historia lukuina
Salikerta
1. Sarja
2. Sarja
3. Sarja
4. Sarja
5. Sarja
6. Sarja
28.07.2026
5.0 kg x10 5.0 kg x10 5.0 kg x10 5.0 kg x10 5.0 kg x10 5.0 kg x10
02.06.2026
6.0 kg x8 6.0 kg x8 6.0 kg x8 6.0 kg x8 6.0 kg x8 6.0 kg x8
19.05.2026
6.0 kg x8 6.0 kg x8 6.0 kg x8 6.0 kg x8 6.0 kg x8 6.0 kg x8
12.05.2026
6.0 kg x8 6.0 kg x8 6.0 kg x8 6.0 kg x8 6.0 kg x8 6.0 kg x8
01.04.2026
6.0 kg x8 6.0 kg x8 6.0 kg x8 6.0 kg x8 6.0 kg x8 6.0 kg x8
25.03.2026
8.0 kg x8 8.0 kg x8 6.0 kg x8 6.0 kg x8 6.0 kg x8 6.0 kg x8
14.03.2026
8.0 kg x8 8.0 kg x8 8.0 kg x8 8.0 kg x8 8.0 kg x8 8.0 kg x8
08.03.2026
8.0 kg x8 8.0 kg x8 8.0 kg x8 8.0 kg x8 8.0 kg x8 8.0 kg x8
27.02.2026
8.0 kg x8 8.0 kg x8 8.0 kg x8 8.0 kg x8 8.0 kg x10 8.0 kg x10
Vastus
{
"description": "Vastus" ,
"data": {"url" : "assets/charts/kuntodata.csv"} ,
"transform": [{"filter": "datum.liike==='kuulan_pyöritys_paan_ympari_yhden_jalan_varassa'"}, {"calculate": "datum.tyyppi==='failure' ? datum.paino : null", "as": "fail"}] ,
"layer": [{
"mark": {"type": "area", "color": "orange", "line": true, "point": true, "clip": true},
"encoding": {
"x": {"field": "pvm", "type": "temporal", "timeUnit": "yearmonthdate", "title": "pvm", "axis": {"format": "%B %G", "labelAngle": 0, "labelAlign": "left", "tickCount": "month", "tickExtra": true} },
"y": {"field": "paino", "type": "quantitative", "aggregate": "max", "title": "Vastus" },
"y2": {"field": "paino", "type": "quantitative", "aggregate": "min", "title": "Vastus"},
"tooltip": {"field": "paino", "type": "quantitative", "aggregate": "min"}
}
}, {
"mark": {"type": "point", "color": "red", "shape": "circle", "size": 40, "clip": true},
"encoding": {
"tooltip": {"field": "fail", "type": "quantitative", "aggregate": "max"},
"x": {"field": "pvm", "type": "temporal", "timeUnit": "yearmonthdate", "title": "pvm", "axis": {"format": "%B %G", "labelAngle": 0, "labelAlign": "left", "tickCount": "month", "tickExtra": true} },
"y": {"field": "fail", "type": "quantitative", "aggregate": "max"}
}
}]
}
Salikerran enimmäispaino ■ Vaihteluväli
Sarjaa ei tehty loppuun.
Toistot
{
"description": "Toistot" ,
"data": {"url" : "assets/charts/kuntodata.csv"} ,
"transform": [{"filter": "datum.liike==='kuulan_pyöritys_paan_ympari_yhden_jalan_varassa'"}, {"calculate": "datum.tyyppi==='failure' ? datum.toistot : null", "as": "fail"}] ,
"layer": [{
"mark": {"type": "area", "color": "lightblue", "line": true, "point": true, "clip": true},
"encoding": {
"x": {"field": "pvm", "type": "temporal", "timeUnit": "yearmonthdate", "title": "pvm", "axis": {"format": "%B %G", "labelAngle": 0, "labelAlign": "left", "tickCount": "month", "tickExtra": true} },
"y": {"field": "toistot", "type": "quantitative", "aggregate": "max", "title": "Toistot" , "scale": {"domain": [0.0, 20.0]}},
"y2": {"field": "toistot", "type": "quantitative", "aggregate": "min", "title": "Toistot"},
"tooltip": {"field": "toistot", "type": "quantitative", "aggregate": "min"}
}
}, {
"mark": {"type": "point", "color": "red", "shape": "circle", "size": 40, "clip": true},
"encoding": {
"tooltip": {"field": "fail", "type": "quantitative", "aggregate": "max"},
"x": {"field": "pvm", "type": "temporal", "timeUnit": "yearmonthdate", "title": "pvm", "axis": {"format": "%B %G", "labelAngle": 0, "labelAlign": "left", "tickCount": "month", "tickExtra": true} },
"y": {"field": "fail", "type": "quantitative", "aggregate": "max"}
}
}]
}
Salikerran enimmäistoistot ■ Vaihteluväli
Sarjaa ei tehty loppuun.
Voluumi
{
"description": "Kokonaisvoluumi" ,
"data": {"url" : "assets/charts/kuntodata.csv"} ,
"transform": [{"filter": "datum.liike==='kuulan_pyöritys_paan_ympari_yhden_jalan_varassa'"}, {"calculate": "datum.toistot*datum.paino", "as": "voluumi"}] ,
"layer": [{
"mark": {"type": "line", "color": "red", "point": true, "clip": true},
"encoding": {
"x": {"field": "pvm", "type": "temporal", "timeUnit": "yearmonthdate", "title": "pvm", "axis": {"format": "%B %G", "labelAngle": 0, "labelAlign": "left", "tickCount": "month", "tickExtra": true} },
"y": {"field": "voluumi", "type": "quantitative", "aggregate": "sum", "title": "Kokonaisvoluumi" },
"tooltip": {"field": "voluumi", "type": "quantitative", "aggregate": "sum"}
}
}]
}
● Salikerta
Kokonaisvoluumi
Repmax
{
"description": "Repmax" ,
"data": {"url" : "assets/charts/kuntodata.csv"} ,
"transform": [{"filter": "datum.liike==='kuulan_pyöritys_paan_ympari_yhden_jalan_varassa'"}, {"joinaggregate": [{"op": "max", "field": "sarja", "as": "viimeinen_sarja"}], "groupby": ["pvm", "liike"]}, {"filter": "datum.sarja === datum.viimeinen_sarja"}] ,
"layer": [{
"mark": {"type": "line", "color": "orange", "point": true, "clip": true},
"encoding": {
"x": {"field": "pvm", "type": "temporal", "timeUnit": "yearmonthdate", "title": "pvm", "axis": {"format": "%B %G", "labelAngle": 0, "labelAlign": "left", "tickCount": "month", "tickExtra": true} },
"y": {"field": "rm", "type": "quantitative", "aggregate": "max", "title": "Salikerran RM" },
"tooltip": {"field": "rm", "type": "quantitative", "aggregate": "max"}
}
}, {
"mark": {"type": "line", "color": "red", "point": true, "clip": true},
"encoding": {
"x": {"field": "pvm", "type": "temporal", "timeUnit": "yearmonthdate", "title": "pvm", "axis": {"format": "%B %G", "labelAngle": 0, "labelAlign": "left", "tickCount": "month", "tickExtra": true} },
"y": {"field": "rm_viimeaikainen", "type": "quantitative", "aggregate": "min", "title": "Paras viimeaikainen RM" },
"tooltip": {"field": "rm_viimeaikainen", "type": "quantitative", "aggregate": "min"}
}
}]
}
● Salikerta
Paras viimeaikainen 1RM
Salikerran 1RM
