Ma olen saanud nii palju kirju ja küsimusi, et ma paneks enda ühe päeva nii öelda jõusaaliplaani/kava. Kohe olen alustamas hoopis uut kava, mis on koostatud treeneri poolt. Järgnevalt panen siis kirja ühe päeva jõusaalis, mida enamasti järgisin. Mainin ka, et ma varieerisin seda tegelikult üsna sageli, aga põhilised harjutused olid ikka samad. Panen siia raskused ka kirja, aga need on olenevalt jõusaalist ikka väga erinevad.
SELG:
Soojendus (ca 15 min): 5 min cross trainer, 5 min sõudeergomeeter, soojendusliigutused, TRX keharaskusega seljatõmme või kummilindiga seljaharjutused
1) Istudes ploki eest tõmme (elevated cable row) 1×14 (30) 1×12 (37) 1×10 (47) 1×8 (57)
2) Ploki tõmme ülevalt laialt pealthaardes (wide grip lat pulldown) 4×12 (37)
3) Hantli tõmme küljele toengus pingil (one arm dumbbell row) 4×12 (18)
Superseeria: (4 ja 5 vaheldumisi)
4) Kangi alt tõmme vastu kõhtu (bent over row) 4×12 (30-35) – 2x pealthaardes, 2x althaardes
5) Põlvili plokil eest alla tõmme (straight-arm pulldown) 4×12 (16.25)
Superseeria (6 ja 7 vaheldumisi)
6) Pingil ettekallutus (back extension) 3×15 (10)
7) Pingil lamades jalgade tõsted (flat bench lying leg raise) 3×20
Lõppu kerged venitused (mitte eriti pikad) ja vahel ca 10 minutit rahulikus tempos crosstraineril.
Antud harjutused on üsna klassikalised, mida selja treenimisel kasutatakse. Rohkem treeninud inimesed kasutavad ka palju alternatiive. Ja muidugi ärme unusta lõuatõmbeid, mis on selja üks baasharjutusi – siin näites neid küll pole.
<|begin_of_text|><|start_header_id|>system<|end_header_id|>

Cutting Knowledge Date: December 2023
Today Date: 26 Jul 2024

<|eot_id|><|start_header_id|>user<|end_header_id|>

Below is an extract from a web page. Evaluate whether the page has a high educational
value and could be useful in an educational setting for teaching from primary school to
grade school levels using the additive 5-point scoring system described below. Points are
accumulated based on the satisfaction of each criterion:
- Add 1 point if the extract provides some basic information relevant to educational top-
ics, even if it includes some irrelevant or non-academic content like advertisements and
promotional material.
- Add another point if the extract addresses certain elements pertinent to education but
does not align closely with educational standards. It might mix educational content with
non-educational material, offering a superficial overview of potentially useful topics, or
presenting information in a disorganized manner and incoherent writing style.
- Award a third point if the extract is appropriate for educational use and introduces key
concepts relevant to school curricula. It is coherent though it may not be comprehensive
or could include some extraneous information. It may resemble an introductory section of
a textbook or a basic tutorial that is suitable for learning but has notable limitations like
treating concepts that are too complex for grade school students.
- Grant a fourth point if the extract highly relevant and beneficial for educational purposes
for a level not higher than grade school, exhibiting a clear and consistent writing style. It
could be similar to a chapter from a textbook or a tutorial, offering substantial educational
content, including exercises and solutions, with minimal irrelevant information, and the
concepts aren’t too advanced for grade school students. The content is coherent, focused,
and valuable for structured learning.
- Bestow a fifth point if the extract is outstanding in its educational value, perfectly suited for
teaching either at primary school or grade school. It follows detailed reasoning, the writing
style is easy to follow and offers profound and thorough insights into the subject matter,
devoid of any non-educational or complex content.
The extract: Ma olen saanud nii palju kirju ja küsimusi, et ma paneks enda ühe päeva nii öelda jõusaaliplaani/kava. Kohe olen alustamas hoopis uut kava, mis on koostatud treeneri poolt. Järgnevalt panen siis kirja ühe päeva jõusaalis, mida enamasti järgisin. Mainin ka, et ma varieerisin seda tegelikult üsna sageli, aga põhilised harjutused olid ikka samad. Panen siia raskused ka kirja, aga need on olenevalt jõusaalist ikka väga erinevad.
SELG:
Soojendus (ca 15 min): 5 min cross trainer, 5 min sõudeergomeeter, soojendusliigutused, TRX keharaskusega seljatõmme või kummilindiga seljaharjutused
1) Istudes ploki eest tõmme (elevated cable row) 1×14 (30) 1×12 (37) 1×10 (47) 1×8 (57)
2) Ploki tõmme ülevalt laialt pealthaardes (wide grip lat pulldown) 4×12 (37)
3) Hantli tõmme küljele toengus pingil (one arm dumbbell row) 4×12 (18)
Superseeria: (4 ja 5 vaheldumisi)
4) Kangi alt tõmme vastu kõhtu (bent over row) 4×12 (30-35) – 2x pealthaardes, 2x althaardes
5) Põlvili plokil eest alla tõmme (straight-arm pulldown) 4×12 (16.25)
Superseeria (6 ja 7 vaheldumisi)
6) Pingil ettekallutus (back extension) 3×15 (10)
7) Pingil lamades jalgade tõsted (flat bench lying leg raise) 3×20
Lõppu kerged venitused (mitte eriti pikad) ja vahel ca 10 minutit rahulikus tempos crosstraineril.
Antud harjutused on üsna klassikalised, mida selja treenimisel kasutatakse. Rohkem treeninud inimesed kasutavad ka palju alternatiive. Ja muidugi ärme unusta lõuatõmbeid, mis on selja üks baasharjutusi – siin näites neid küll pole.
After examining the extract:
- Briefly justify your total score, up to 100 words.
- Conclude with the score using the format: "Educational score: <total points>"<|eot_id|>
<|start_header_id|>assistant<|end_header_id|>

The extract provides a workout plan, including exercises and sets, but lacks educational context and explanations. It is not suitable for primary or grade school levels due to its focus on advanced fitness training. The language used is also not clear or concise for young learners.

Educational score: 1