torstai 31.07.2025¶

Yleiskatsaus

Ateriat

Kipu

Liikunta	Kulutus	Syöty	Paino (mitattu)
451 kcal	2058 kcal	1761 kcal	73.1 kg (26.07.2025)

Hiilihydraatit	Proteiinit	Rasvat
259 g /309 g	64 g /103 g	49 g /91 g

Suositukset: THL https://urn.fi/URN:ISBN:978-952-408-405-5

Askeleet (matka)	Pyöräilty matka
5955 (6.9 km)	0.0 km

Ruoka	kcal	Aika
Aamiainen 1
taateli	68 kcal	00:19
Lounas 1
Kilomysli	794 kcal	11:13
Mantelijuoma	35 kcal	11:14
Pihlajanmarjahillo	38 kcal	11:14
Iltaruoka 1
Herkkusieni	38 kcal	15:34
Savuchilli Maggara	140 kcal	15:35
Muu pyörykkä	272 kcal	15:36
Maissi, kypsennetty	99 kcal	15:36
Oliiviöljy	119 kcal	15:37
Iltaruoka 2
Tomaatti	10 kcal	18:42
Coop riisikakku merisuola	46 kcal	18:42
Iltaruoka 3
Pikkurieska	101 kcal	21:26

Ei tietoja

Tälle päivälle ei ole merkitty mitään kiputietoja.

Liikutut kalorit: 450 kcal

Päivän nettokalorit: -297 kcal

Treeni: Ruumiinpaino ¶

(Hevy)

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Askelkyykky taakse¶

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Salikerran enimmäistoistot ■Vaihteluväli Sarjaa ei tehty loppuun. Tämä päivä (31.07.2025)

Data-avain: dumbbell_rear_lunge

Stand with your torso upright holding two dumbbells in your hands by your sides. This will be your starting position.

Step backward with your right leg around two feet or so from the left foot and lower your upper body down, while keeping the torso upright and maintaining balance. Inhale as you go down. Tip: As in the other exercises, do not allow your knee to go forward beyond your toes as you come down, as this will put undue stress on the knee joint. Make sure that you keep your front shin perpendicular to the ground. Keep the torso upright during the lunge; flexible hip flexors are important. A long lunge emphasizes the Gluteus Maximus; a short lunge emphasizes Quadriceps.

Push up and go back to the starting position as you exhale. Tip: Use the ball of your feet to push in order to accentuate the quadriceps. To focus on the glutes, press with your heels.

Now repeat with the opposite leg.

Etunojapunnerrus polvillaan¶

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{ "description": "Toistot" , "data": {"url" : "assets/charts/kuntodata.csv"} , "transform": [{"filter": "datum.liike==='kneeling-push-pp'"}, {"calculate": "datetime(2025, 6, 31)", "as": "today"}, {"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, 22.0]}}, "y2": {"field": "toistot", "type": "quantitative", "aggregate": "min", "title": "Toistot"}, "tooltip": {"field": "toistot", "type": "quantitative", "aggregate": "min"} } }, { "mark": {"type": "rule", "color": "red"}, "encoding": { "x": {"field": "today", "type": "temporal", "timeUnit": "yearmonthdate"}, "y": {"value": 0} } }, { "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. Tämä päivä (31.07.2025)

Data-avain: kneeling-push-pp

Superman¶

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Salikerran enimmäistoistot ■Vaihteluväli Sarjaa ei tehty loppuun. Tämä päivä (31.07.2025)

Data-avain: superman

To begin, lie straight and face down on the floor or exercise mat. Your arms should be fully extended in front of you. This is the starting position.

Simultaneously raise your arms, legs, and chest off of the floor and hold this contraction for 2 seconds. Tip: Squeeze your lower back to get the best results from this exercise. Remember to exhale during this movement. Note: When holding the contracted position, you should look like superman when he is flying.

Slowly begin to lower your arms, legs and chest back down to the starting position while inhaling.

Repeat for the recommended amount of repetitions prescribed in your program.