{"id":1182,"date":"2021-01-19T17:10:30","date_gmt":"2021-01-19T17:10:30","guid":{"rendered":"https:\/\/www.skechers.com.tr\/blog\/?p=1182"},"modified":"2021-05-17T08:25:25","modified_gmt":"2021-05-17T08:25:25","slug":"stretching-ile-bedeni-esnetmenin-onemi","status":"publish","type":"post","link":"https:\/\/www.skechers.com.tr\/blog\/stretching-ile-bedeni-esnetmenin-onemi\/","title":{"rendered":"Stretching ile Bedeni Esnetmenin \u00d6nemi"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">Daha zinde bir beden, kasl\u0131 bir g\u00f6r\u00fcn\u00fcm veya formda bir v\u00fccut istiyorsan yapaca\u011f\u0131n egzersiz \u00f6ncesinde \u0131s\u0131nma ve sonras\u0131nda so\u011fuma evrelerine \u00f6nem vermelisin. Bedenin esnekli\u011fi, yap\u0131lan \u00e7al\u0131\u015fmalardan al\u0131nan verimi, egzersizin konforunu ve uygulama sonras\u0131 rahatl\u0131\u011f\u0131 direkt etkiliyor. Yaln\u0131zca profesyonellerin, yo\u011fun a\u011f\u0131rl\u0131kl\u0131 egzersizler yapanlar\u0131n esnemeye ihtiyac\u0131 oldu\u011funa dair \u00f6n yarg\u0131lar olabiliyor. Oysa yap\u0131lan t\u00fcm egzersizlerde, her yo\u011funluk derecesinde, hatta egzersiz yap\u0131lmayan g\u00fcnlerde dahi stretching yani esneme yapmak gerekli g\u00f6r\u00fcl\u00fcyor. Kaslar, tendonlar, kemik, k\u0131k\u0131rdak ve ba\u011flardan meydana gelen eklemler, esneme sayesinde elastik yap\u0131lar\u0131n\u0131 koruyor ve esneme kabiliyetini art\u0131rabiliyor. Geni\u015f hareket kabiliyeti i\u00e7in bedeni ad\u0131m ad\u0131m esnetmek, d\u00fczenli \u00e7al\u0131\u015fmada b\u00fcy\u00fck farklar olu\u015fturuyor.\u00a0<\/span><\/p>\n<h2><span style=\"font-weight: 400;\">Stretching Nedir?<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Stretching nedir diye soruldu\u011funda g\u00f6z \u00f6n\u00fcnde genellikle, bir bank\u0131n \u00fcst\u00fcne aya\u011f\u0131n\u0131 dayayarak bacak kaslar\u0131n\u0131 esnetmeye \u00e7al\u0131\u015fan bir insan canlan\u0131yor. Oysa stretching tek bir hareketle s\u0131n\u0131rl\u0131 de\u011fil ve ayak ucuna uzanmaya \u00e7al\u0131\u015fmaktan biraz daha teknik bir meseleyi i\u015faret ediyor. Daha uza\u011fa uzanabilmeye, e\u011filebilmeyi, d\u00f6nebilmeyi belirleyen bir dizi eklem \u00e7evresindeki hareket aral\u0131\u011f\u0131, esnekli\u011fi tan\u0131ml\u0131yor. Zamanla, d\u00fczenli \u00e7al\u0131\u015fmayla art\u0131r\u0131labilecek bu yeti, kaslar ve fasyalar\u0131n oda\u011f\u0131nda hareketlerle geli\u015ftiriliyor.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Stretching hareketleri, fiziksel sa\u011fl\u0131k ve zindelik i\u00e7in v\u00fccudun kaslar\u0131n\u0131, yumu\u015fak dokular\u0131n\u0131 uzatacak i\u015flemlere deniyor. D\u00fczenli stretching hareketleri uyguland\u0131ktan sonra dokularda de\u011fi\u015fimler g\u00f6zleniyor. Fasya, tendonlar, ba\u011flar, cilt ve skar dokusu harekete ba\u011fl\u0131 olarak geli\u015fiyor. Esneklikle hareketin geni\u015fli\u011fini art\u0131r\u0131yor. Temelde iki t\u00fcr flexibilityden (esneklikten) ve esnemeden bahsedilebiliyor. Statik ve dinamik esneklik, esneme.\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Statik Esneklik: Ki\u015finin mutlak hareket aral\u0131\u011f\u0131na kar\u015f\u0131l\u0131k gelen esneklik, statik olarak adland\u0131r\u0131l\u0131yor. Ne kadar uza\u011fa uzanabilirsin, ne kadar e\u011filebilir veya d\u00f6nebilirsin gibi sorular statik esneklikle yan\u0131tlan\u0131yor. Ne kadar uzun s\u00fcre pozisyonun korunabilece\u011fi de bu esnekli\u011fe ba\u011flan\u0131yor. Statik esneme, esneme pozisyonunda, ge\u00e7en zamanla beraber esnemenin s\u00fcrmesi anlam\u0131na geliyor. Statik esneme s\u0131ras\u0131nda hareketle destekleme bulunmuyor.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dinamik Esneklik: Hareket ile elde edilen hareket aral\u0131\u011f\u0131, dinamik esneklikle ifade ediliyor. Maksimum hareket aral\u0131\u011f\u0131n\u0131n elde edilebilmesi i\u00e7in hareketle beraber uza\u011fa eri\u015fme, e\u011filme ve d\u00f6nme dinamik esnekli\u011fe kar\u015f\u0131l\u0131k geliyor. Dinamik esnemede ise ki\u015fi, hareketle beraber esneme hareketini ger\u00e7ekle\u015ftiriyor. Hareket ve esneklik aral\u0131\u011f\u0131n\u0131n geni\u015flemesi i\u00e7in sallanma, z\u0131plama gibi aksiyonlar ger\u00e7ekle\u015ftiriliyor.\u00a0<\/span><\/li>\n<\/ul>\n<figure id=\"attachment_1184\" aria-describedby=\"caption-attachment-1184\" style=\"width: 828px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" loading=\"lazy\" class=\"size-full wp-image-1184\" src=\"https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2021\/01\/pexels-burst-374589.jpg\" alt=\"Stretching Nedir?\" width=\"828\" height=\"552\" srcset=\"https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2021\/01\/pexels-burst-374589.jpg 828w, https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2021\/01\/pexels-burst-374589-300x200.jpg 300w, https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2021\/01\/pexels-burst-374589-768x512.jpg 768w\" sizes=\"(max-width: 828px) 100vw, 828px\" \/><figcaption id=\"caption-attachment-1184\" class=\"wp-caption-text\">Stretching Nedir?<\/figcaption><\/figure>\n<h3><span style=\"font-weight: 400;\">Stretchingin \u00d6nemi Nedir?<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Stretching, kaslar\u0131n ve yumu\u015fak dokular\u0131n daha esnek, g\u00fc\u00e7l\u00fc, sa\u011fl\u0131kl\u0131 ve zinde olmas\u0131na yard\u0131m ediyor. Eklem hareketlili\u011finin s\u00fcrd\u00fcr\u00fclmesi i\u00e7in esnekli\u011fe ihtiya\u00e7 duyuluyor. Esnek olmayan bedende kaslar k\u0131sal\u0131p gerginle\u015fiyor. Daha sonra hareket istendi\u011finde, ger\u00e7ekle\u015ftirilemeyebiliyor. Yani ki\u015fi uzan\u0131lacak yere uzanam\u0131yor, d\u00f6nemiyor. Hareket k\u0131s\u0131tl\u0131l\u0131\u011f\u0131 beraberinde eklem a\u011fr\u0131lar\u0131n\u0131, gerginlik hissini, kas hasar\u0131n\u0131, sakatlanma risklerini getiriyor. Ani hareketler, \u0131s\u0131nmadan olu\u015fan gerilimler kaslar\u0131 yaralayabiliyor. Kaslar, eklemi destekleyecek kadar g\u00fc\u00e7l\u00fc olmad\u0131\u011f\u0131nda eklemler de zedelenebiliyor. D\u00fczenli esneme, kaslar\u0131 uzun, ince ve esnek tuttu\u011fu i\u00e7in kas\u0131n daha \u00e7ok kuvveti kald\u0131rabilmesine yard\u0131m ediyor. Esnek bir bedende kas daha verimli hareket ediyor. Daha az denge sorunu ya\u015fan\u0131yor ve d\u00fc\u015fme sorunlar\u0131na nadiren rastlan\u0131yor.\u00a0<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">Stretchingin Sa\u011fl\u0131\u011fa Faydalar\u0131 Nelerdir?<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Stretching, bedende g\u00fcn i\u00e7inde ya\u015fanan gerginliklerin b\u0131rakt\u0131\u011f\u0131 izlerin ar\u0131nd\u0131r\u0131lmas\u0131na yard\u0131mc\u0131 oluyor. Stres, olumsuz duygular, gerginlikler, \u00e7al\u0131\u015fma s\u0131ras\u0131ndaki hareketsizlik bedende kas\u0131lmalar\u0131n, gerginliklerin olu\u015fmas\u0131na imkan veriyor. Ki\u015filer, bu gerginlikle ya\u015famaya al\u0131\u015fk\u0131n oldu\u011fu i\u00e7in duydu\u011fu rahats\u0131z hissine duyars\u0131zla\u015fabiliyor. Esneme hareketleri yap\u0131ld\u0131\u011f\u0131nda geli\u015fen rahatlama, ki\u015filerin bedenlerine fark\u0131ndal\u0131kla odaklanmalar\u0131n\u0131 sa\u011fl\u0131yor. A\u00e7\u0131lan, esneyen yumu\u015fak dokular sayesinde beden gev\u015fiyor. \u00d6zellikle omuz, boyun, s\u0131rt b\u00f6l\u00fcmlerinden hareketle beraber gelen sesler, gerilmeler a\u00e7\u0131labiliyor. Tam a\u00e7\u0131lma ve hareket kabiliyetinin artmas\u0131 ise zaman al\u0131yor. Stretching bir kez yap\u0131ld\u0131\u011f\u0131nda mutlaka bedene fayda sa\u011fl\u0131yor, ancak g\u00fcnde bir-iki kez yap\u0131lan, k\u0131sa s\u00fcreli ve d\u00fczensiz esnemenin y\u00fcksek bir etkisi oldu\u011fundan bahsedilemiyor. Germe-a\u00e7ma \u00e7al\u0131\u015fmalar\u0131n\u0131n d\u00fczenli yap\u0131lmas\u0131 ise zaman i\u00e7inde mucizevi etkiler olu\u015fturabiliyor. S\u0131k\u0131 kaslar\u0131n olu\u015fmas\u0131n\u0131n aylar ald\u0131\u011f\u0131n\u0131 an\u0131msatan uzmanlar, kaslar\u0131n a\u00e7\u0131lmas\u0131 i\u00e7in de haftalar, aylar s\u00fcren \u00e7al\u0131\u015fmalar yap\u0131lmas\u0131 gerekti\u011finin alt\u0131n\u0131 \u00e7iziyor.\u00a0<\/span><\/p>\n<figure id=\"attachment_1185\" aria-describedby=\"caption-attachment-1185\" style=\"width: 828px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" loading=\"lazy\" class=\"size-full wp-image-1185\" src=\"https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2021\/01\/pexels-nathan-cowley-634030.jpg\" alt=\"Stretchingin \u00d6nemi Nedir?\" width=\"828\" height=\"552\" srcset=\"https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2021\/01\/pexels-nathan-cowley-634030.jpg 828w, https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2021\/01\/pexels-nathan-cowley-634030-300x200.jpg 300w, https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2021\/01\/pexels-nathan-cowley-634030-768x512.jpg 768w\" sizes=\"(max-width: 828px) 100vw, 828px\" \/><figcaption id=\"caption-attachment-1185\" class=\"wp-caption-text\">Stretchingin \u00d6nemi Nedir?<\/figcaption><\/figure>\n<h3><span style=\"font-weight: 400;\">Stretching Faydalar\u0131\u00a0<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Stretchingin fiziksel ve psikolojik temel 7 faydas\u0131 say\u0131labiliyor.\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Kaslar germe sayesinde gev\u015fiyor, kas\u0131lmalar ortadan kalk\u0131yor ve hareket kabiliyeti art\u0131yor.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Eklem a\u011fr\u0131lar\u0131nda hafifleme, rahatlama ve gev\u015feme hissi olu\u015fabiliyor.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ani hareketler s\u0131ras\u0131nda sakatlanma riski azal\u0131yor.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Eklemlerdeki s\u0131v\u0131 kayb\u0131n\u0131n \u00f6n\u00fcne ge\u00e7ilebiliyor, daha dayan\u0131kl\u0131 ve sa\u011fl\u0131kl\u0131 eklemler olu\u015fmas\u0131na destek olunuyor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stretching konsantrasyonu destekliyor. Odaklanmay\u0131 zorla\u015ft\u0131ran bedensel rahats\u0131zl\u0131klar, s\u0131z\u0131lar elimine ediliyor.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ak\u015fam yap\u0131lan esneme hareketleri, g\u00fcn\u00fcn stresinin azalt\u0131lmas\u0131na katk\u0131 sa\u011fl\u0131yor.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Gece esneme \u00e7al\u0131\u015fmalar\u0131 uyku kalitesinin y\u00fckselmesine imkan verirken, sabah yap\u0131lan \u00e7al\u0131\u015fmalar g\u00fcne zinde ba\u015flaman\u0131n s\u0131rr\u0131 oluyor.\u00a0<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<figure id=\"attachment_1187\" aria-describedby=\"caption-attachment-1187\" style=\"width: 591px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" loading=\"lazy\" class=\"size-full wp-image-1187\" src=\"https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2021\/01\/pexels-rfstudio-3820441.jpg\" alt=\"Pilates ve Yoga Sonras\u0131 Stretching\" width=\"591\" height=\"828\" srcset=\"https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2021\/01\/pexels-rfstudio-3820441.jpg 591w, https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2021\/01\/pexels-rfstudio-3820441-214x300.jpg 214w\" sizes=\"(max-width: 591px) 100vw, 591px\" \/><figcaption id=\"caption-attachment-1187\" class=\"wp-caption-text\">Pilates ve Yoga Sonras\u0131 Stretching<\/figcaption><\/figure>\n<h3><span style=\"font-weight: 400;\">Stretching Nas\u0131l Yap\u0131l\u0131r?<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Stretching i\u00e7in bir\u00e7ok farkl\u0131 hareketten s\u00f6z edilebiliyor. T\u00fcm v\u00fccut i\u00e7in yap\u0131lan art arda esneme \u00e7al\u0131\u015fmalar\u0131ndan daha iyi verim al\u0131n\u0131yor. Boyundan ba\u015flayarak omuzlara, s\u0131rta, bacaklara, kal\u00e7alara ve bele uzanan hareketlerle esneme ad\u0131m ad\u0131m ger\u00e7ekle\u015ftiriliyor. Uzmanlar haftada en az 3 veya 4 kez esneme yapman\u0131n gerekti\u011fini ifade ediyor.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Esnetilecek kaslar\u0131n oldu\u011fu b\u00f6lgenin nazik\u00e7e bir yana do\u011fru uzat\u0131lmas\u0131 hareketlerin temelini olu\u015fturuyor. \u00d6rne\u011fin boyun esneyecekse \u00f6nce sa\u011fa do\u011fru yava\u015f\u00e7a e\u011fmek (bu s\u0131rada sa\u011f kol ile ba\u015f desteklenebiliyor), sonra sola \u00e7evirmek yeterli oluyor. Ayn\u0131 i\u015flem \u00f6ne ve arkaya da yap\u0131l\u0131yor. Her ad\u0131m\u0131n ard\u0131ndan gerildi\u011fi hissedilen kasa elle hafif\u00e7e masaj yapmak esnemeye katk\u0131 sa\u011fl\u0131yor. Benzer \u015fekilde omuzlar\u0131 esnetmek i\u00e7in kollar\u0131n a\u00e7\u0131lmas\u0131, ard\u0131ndan ki\u015finin kendine sar\u0131l\u0131r gibi kollar\u0131n\u0131 kapamas\u0131 gerekiyor. S\u0131rt i\u00e7in kollar birle\u015ftirilerek ileri uzat\u0131l\u0131yor ve ki\u015fi e\u011filerek s\u0131rt\u0131n gerildi\u011fini hissediyor. Bel i\u00e7in e\u011filerek ileri uzanmak veya barfiks \u00e7eker gibi yukar\u0131 uzanarak beklemek gerekiyor. Bacak esnetme s\u0131ras\u0131nda bacaklar, y\u00fcksek bir yere uzat\u0131larak bekleniyor.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Esneme s\u0131ras\u0131nda bedende rahat k\u0131yafetlerin olmas\u0131 \u00f6nem ta\u015f\u0131yor. <\/span><a href=\"https:\/\/www.skechers.com.tr\/kadin-tayt-c-1109?utm_source=blog&amp;utm_medium=content&amp;utm_campaign=streching-ile-bedeni-esnetmenin-onemi&amp;utm_term=1109\"><span style=\"font-weight: 400;\">Spor tayt <\/span><\/a><span style=\"font-weight: 400;\">ve <\/span><a href=\"https:\/\/www.skechers.com.tr\/spor-tisort-c-6102?utm_source=blog&amp;utm_medium=content&amp;utm_campaign=streching-ile-bedeni-esnetmenin-onemi&amp;utm_term=6102\"><span style=\"font-weight: 400;\">spor ti\u015f\u00f6rt<\/span><\/a><span style=\"font-weight: 400;\"> ile daha rahat esnenebiliyor. Evde yap\u0131lan \u00e7al\u0131\u015fmalar s\u0131ras\u0131nda bir\u00e7ok ki\u015fi\u00a0 <\/span><a href=\"https:\/\/www.skechers.com.tr\/?utm_source=blog&amp;utm_medium=content&amp;utm_campaign=streching-ile-bedeni-esnetmenin-onemi\"><span style=\"font-weight: 400;\">rahat ayakkab\u0131 <\/span><\/a><span style=\"font-weight: 400;\">deste\u011fine gerek olmad\u0131\u011f\u0131n\u0131 d\u00fc\u015f\u00fcn\u00fcyor. Oysa \u00f6zellikle denge gerektiren esneme \u00e7al\u0131\u015fmalar\u0131nda erkek veya <\/span><a href=\"https:\/\/www.skechers.com.tr\/kadin-spor-ayakkabilar-c-1004?utm_source=blog&amp;utm_medium=content&amp;utm_campaign=streching-ile-bedeni-esnetmenin-onemi&amp;utm_term=1004\"><span style=\"font-weight: 400;\">kad\u0131n spor ayakkab\u0131 <\/span><\/a><span style=\"font-weight: 400;\">giyimi, denge sa\u011flanmas\u0131na yard\u0131mc\u0131 oluyor. Ayakkab\u0131 ile desteklenen hareketler, denge kayb\u0131 sonucu olu\u015fabilecek <\/span><a href=\"https:\/\/www.skechers.com.tr\/blog\/ayak-sagligi\/\"><span style=\"font-weight: 400;\">ayak sa\u011fl\u0131\u011f\u0131 <\/span><\/a><span style=\"font-weight: 400;\">sorunlar\u0131n\u0131n \u00f6nlenmesini sa\u011fl\u0131yor. Hareketi destekleyecek esnek tabanl\u0131 modellerin se\u00e7imi b\u00fcy\u00fck \u00f6nem kazan\u0131yor.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/www.skechers.com.tr\/kadin-spor-tayt-c-1109\"><img decoding=\"async\" loading=\"lazy\" class=\"size-full wp-image-1447 alignnone\" src=\"https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2021\/05\/tayt-blog-cta.jpg\" alt=\"\" width=\"550\" height=\"117\" srcset=\"https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2021\/05\/tayt-blog-cta.jpg 550w, https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2021\/05\/tayt-blog-cta-300x64.jpg 300w\" sizes=\"(max-width: 550px) 100vw, 550px\" \/><\/a><\/p>\n<figure id=\"attachment_1186\" aria-describedby=\"caption-attachment-1186\" style=\"width: 828px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" loading=\"lazy\" class=\"size-full wp-image-1186\" src=\"https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2021\/01\/pexels-elly-fairytale-3823039.jpg\" alt=\"Stretching Nas\u0131l Yap\u0131l\u0131r?\" width=\"828\" height=\"552\" srcset=\"https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2021\/01\/pexels-elly-fairytale-3823039.jpg 828w, https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2021\/01\/pexels-elly-fairytale-3823039-300x200.jpg 300w, https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2021\/01\/pexels-elly-fairytale-3823039-768x512.jpg 768w\" sizes=\"(max-width: 828px) 100vw, 828px\" \/><figcaption id=\"caption-attachment-1186\" class=\"wp-caption-text\">Stretching Nas\u0131l Yap\u0131l\u0131r?<\/figcaption><\/figure>\n<h3><span style=\"font-weight: 400;\">Kardiyo \u00d6ncesi Streching<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Kardiyo yapanlar bedenin edinece\u011fi formu, yakaca\u011f\u0131 ya\u011f\u0131 d\u00fc\u015f\u00fcnerek \u0131s\u0131nma ad\u0131m\u0131n\u0131 daha h\u0131zl\u0131 ge\u00e7me e\u011filiminde olabiliyor. Oysa \u0131s\u0131nmam\u0131\u015f bir bedenin, kardiyo gibi h\u0131zl\u0131 ve seri egzersizler i\u00e7inde sakatlanma riski art\u0131yor. E\u011fer kardiyo yap\u0131lacaksa mutlaka \u0131s\u0131nmak \u00f6neriliyor. Yar\u0131m saatlik bir kardiyo \u00e7al\u0131\u015fmas\u0131 i\u00e7in 10 dakika esneme gerekiyor. Beden \u0131s\u0131t\u0131ld\u0131ktan sonra ritmi y\u00fcksek kardiyo \u00e7al\u0131\u015fmalar\u0131na ba\u015flan\u0131yor. Nefes nefese kal\u0131nan kardiyo egzersizleri \u00f6ncesi \u0131s\u0131nma, kaslara oksijen ta\u015f\u0131nmas\u0131na, dokular\u0131n \u0131s\u0131nmas\u0131na ve harekete haz\u0131rlanmas\u0131na yard\u0131mc\u0131 oluyor. Stretching nas\u0131l yap\u0131l\u0131r biliyor ancak kardiyo \u00f6ncesinde yapmak istemiyorsan\u0131z, bu konuda uzman deste\u011fi alabilirsiniz. Baz\u0131 antren\u00f6rler kardiyo egzersizlerini d\u00fc\u015f\u00fck ritimlerde yaparak esneme sa\u011flayabiliyor. Ancak \u0131s\u0131nma sa\u011flanabilmesi i\u00e7in bu ad\u0131mda do\u011fru hareketlerin, d\u00fc\u015f\u00fck ritimde ve do\u011fru s\u0131rayla yap\u0131lmas\u0131 b\u00fcy\u00fck \u00f6nem ta\u015f\u0131yor. \u00d6zellikle antrenman s\u0131ras\u0131nda \u00e7al\u0131\u015facak kaslar\u0131n \u0131s\u0131t\u0131lmas\u0131 tavsiye ediliyor.\u00a0<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">Pilates ve Yoga Sonras\u0131 Stretching<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Her egzersizin sonunda oldu\u011fu gibi hareket ile kaslarda olu\u015fan y\u0131k\u0131m\u0131n, kas\u0131lmalar\u0131n azalt\u0131lmas\u0131 i\u00e7in so\u011fuma yani egzersizin ard\u0131ndan stretching gerekiyor. B\u00f6ylece daha az a\u011fr\u0131 hissediliyor. Ayr\u0131ca a\u011fr\u0131 olu\u015ftuktan sonra da germe hareketleri yapmak <\/span><a href=\"https:\/\/www.skechers.com.tr\/blog\/laktik-asit-nedir-laktik-asitin-zararlari-nelerdir\/\"><span style=\"font-weight: 400;\">v\u00fccuttan laktik asitin at\u0131lmas\u0131<\/span><\/a><span style=\"font-weight: 400;\"> i\u00e7in tavsiye ediliyor. Is\u0131nma ve so\u011fuma egzersizine ra\u011fmen, uzun s\u00fcre kullan\u0131lmayan kaslarda harekete ba\u011fl\u0131 k\u0131sa s\u00fcreli s\u0131z\u0131lar olu\u015fabiliyor. Bu durumda bol s\u0131v\u0131 al\u0131m\u0131 ve <\/span><a href=\"https:\/\/www.skechers.com.tr\/blog\/detoks-tarifleri\/\"><span style=\"font-weight: 400;\">detoks i\u00e7ecekleri <\/span><\/a><span style=\"font-weight: 400;\">de ki\u015filerin rahatlamas\u0131na yard\u0131mc\u0131 olabiliyor.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Skechers\u2019\u0131n senin i\u00e7in haz\u0131rlad\u0131\u011f\u0131 pilates videosunun da ba\u015f\u0131nda ve sonunda esneme hareketleri yap\u0131ld\u0131\u011f\u0131n\u0131 g\u00f6rebilirsin:<\/span><\/p>\n<p><iframe loading=\"lazy\" title=\"Evde Ekipmans\u0131z Pilates\" width=\"474\" height=\"267\" src=\"https:\/\/www.youtube.com\/embed\/bGg_14hagUw?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/p>\n<p><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Skechers, sporun her an\u0131nda kullan\u0131c\u0131ya destek olacak k\u0131yafetleri ve ayakkab\u0131lar\u0131yla koleksiyonunu tamaml\u0131yor. Sen de en rahat <\/span><a href=\"https:\/\/www.skechers.com.tr\/kadin-spor-tisort-c-1102?utm_source=blog&amp;utm_medium=content&amp;utm_campaign=streching-ile-bedeni-esnetmenin-onemi&amp;utm_term=1102\"><span style=\"font-weight: 400;\">kad\u0131n spor ti\u015f\u00f6rt<\/span><\/a><span style=\"font-weight: 400;\">, erkek e\u015fofman veya<\/span><a href=\"https:\/\/www.skechers.com.tr\/spor-ayakkabi-c-6004?utm_source=blog&amp;utm_medium=content&amp;utm_campaign=streching-ile-bedeni-esnetmenin-onemi&amp;utm_term=6004\"><span style=\"font-weight: 400;\"> spor ayakkab\u0131<\/span><\/a><span style=\"font-weight: 400;\"> i\u00e7in Skechers \u00fcr\u00fcnlerini inceleyebilir, hemen sipari\u015f verebilirsin.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/www.skechers.com.tr\/kadin-spor-tayt-c-1109\"><img decoding=\"async\" loading=\"lazy\" class=\"size-full wp-image-1447 alignnone\" src=\"https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2021\/05\/tayt-blog-cta.jpg\" alt=\"\" width=\"550\" height=\"117\" srcset=\"https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2021\/05\/tayt-blog-cta.jpg 550w, https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2021\/05\/tayt-blog-cta-300x64.jpg 300w\" sizes=\"(max-width: 550px) 100vw, 550px\" \/><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Daha zinde bir beden, kasl\u0131 bir g\u00f6r\u00fcn\u00fcm veya formda bir v\u00fccut istiyorsan yapaca\u011f\u0131n egzersiz \u00f6ncesinde \u0131s\u0131nma ve sonras\u0131nda so\u011fuma evrelerine \u00f6nem vermelisin. Bedenin esnekli\u011fi, yap\u0131lan \u00e7al\u0131\u015fmalardan al\u0131nan verimi, egzersizin konforunu ve uygulama sonras\u0131 rahatl\u0131\u011f\u0131 direkt etkiliyor. Yaln\u0131zca profesyonellerin, yo\u011fun a\u011f\u0131rl\u0131kl\u0131 egzersizler yapanlar\u0131n esnemeye ihtiyac\u0131 oldu\u011funa dair \u00f6n yarg\u0131lar olabiliyor. Oysa yap\u0131lan t\u00fcm egzersizlerde, her yo\u011funluk [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":1183,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[23],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v18.5.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Stretching ile Bedeni Esnetmenin \u00d6nemi - Skechers Blog<\/title>\n<meta name=\"description\" content=\"Stretching ile bedeni esnetmenin \u00f6nem en az egzersiz kadar fazla. 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