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Polven ojennus koneessa

Polven ojennus koneessa
voimaharjoitus
laite
helppo
07.06.2026
21
etureisi
{id: leg_extensions}

Historia

Liikeen ohjeet

For this exercise you will need to use a leg extension machine. First choose your weight and sit on the machine with your legs under the pad (feet pointed forward) and the hands holding the side bars. This will be your starting position. Tip: You will need to adjust the pad so that it falls on top of your lower leg (just above your feet). Also, make sure that your legs form a 90-degree angle between the lower and upper leg. If the angle is less than 90-degrees then that means the knee is over the toes which in turn creates undue stress at the knee joint. If the machine is designed that way, either look for another machine or just make sure that when you start executing the exercise you stop going down once you hit the 90-degree angle.

Using your quadriceps, extend your legs to the maximum as you exhale. Ensure that the rest of the body remains stationary on the seat. Pause a second on the contracted position.

Slowly lower the weight back to the original position as you inhale, ensuring that you do not go past the 90-degree angle limit.

Repeat for the recommended amount of times.

Historia lukuina

Salikerta 1. Sarja 2. Sarja 3. Sarja
07.06.2026 20.0 kg x8 20.0 kg x8 20.0 kg x8
25.01.2026 25.0 kg x11 30.0 kg x10 30.0 kg x10
22.01.2026 25.0 kg x10 25.0 kg x10 30.0 kg x12
16.01.2026 25.0 kg x10 25.0 kg x10 30.0 kg x12
10.01.2026 25.0 kg x10 25.0 kg x10 25.0 kg x10
09.12.2025 25.0 kg x10 25.0 kg x10 25.0 kg x10
31.10.2025 25.0 kg x10 25.0 kg x10 30.0 kg x13
23.10.2025 25.0 kg x10 25.0 kg x10 25.0 kg x10
17.10.2025 25.0 kg x10 25.0 kg x10 25.0 kg x10
03.10.2025 25.0 kg x10 25.0 kg x10 25.0 kg x10
21.09.2025 20.0 kg x10 20.0 kg x10 25.0 kg x12
18.09.2025 20.0 kg x10 25.0 kg x10 25.0 kg x10
12.09.2025 20.0 kg x10 20.0 kg x10 25.0 kg x12
03.09.2025 20.0 kg x10 20.0 kg x10 25.0 kg x11
29.08.2025 20.0 kg x10 25.0 kg x10 30.0 kg x12
25.08.2025 20.0 kg x10 20.0 kg x10 25.0 kg x11
20.08.2025 20.0 kg x10 25.0 kg x10 25.0 kg x11
16.08.2025 20.0 kg x10 20.0 kg x10 25.0 kg x12
13.08.2025 20.0 kg x10 20.0 kg x10 25.0 kg x10
10.08.2025 20.0 kg x10 20.0 kg x10 20.0 kg x10
13.07.2025 20.0 kg x10 20.0 kg x10 20.0 kg x10

Vastus

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Salikerran enimmäispaino ■Vaihteluväli  Sarjaa ei tehty loppuun. 

Toistot

{ "description": "Toistot", "data": {"url" : "assets/charts/kuntodata.csv"}, "transform": [{"filter": "datum.liike==='leg_extensions'"}, {"calculate": "datum.tyyppi==='failure' ? datum.toistot : null", "as": "fail"}], "layer": [ { "mark": {"type": "area", "color": "lightblue", "line": true, "point": 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", "title": "Toistot", "aggregate": "max" }, "y2": {"field": "toistot", "type": "quantitative", "title": "Toistot", "aggregate": "min"} } }, { "mark": {"type": "point", "color": "red", "shape": "circle", "size": 40}, "encoding": { "x": {"field": "pvm", "type": "temporal", "timeUnit": "yearmonthdate", "title": "pvm"}, "y": {"field": "fail", "type": "quantitative"} } } ] }

Salikerran enimmäistoistot ■Vaihteluväli  Sarjaa ei tehty loppuun. 

Voluumi

{ "description": "Kokonaisvoluumi", "data": {"url" : "assets/charts/kuntodata.csv"}, "transform": [{"filter": "datum.liike==='leg_extensions'"}, {"calculate": "datetime(2026, 5, 19)", "as": "today"}, {"calculate": "datum.toistot*datum.paino", "as": "voluumi"}], "layer": [ { "mark": {"type": "line", "color": "red", "point": 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", "title": "Kokonaisvoluumi", "aggregate": "sum"}, "tooltip": {"field": "voluumi", "type": "quantitative", "aggregate": "sum"} } }, { "mark": {"type": "rule", "color": "red"}, "encoding": { "x": {"field": "today", "type": "temporal", "timeUnit": "yearmonthdate"}, "y": {"value": 0} } } ] }

●Salikerta  Kokonaisvoluumi