{"id":1238,"date":"2021-02-19T14:51:55","date_gmt":"2021-02-19T14:51:55","guid":{"rendered":"https:\/\/www.skechers.com.tr\/blog\/?p=1238"},"modified":"2021-05-17T08:05:52","modified_gmt":"2021-05-17T08:05:52","slug":"etkili-sinav-cekmenin-ipuclari","status":"publish","type":"post","link":"https:\/\/www.skechers.com.tr\/blog\/etkili-sinav-cekmenin-ipuclari\/","title":{"rendered":"Etkili \u015e\u0131nav \u00c7ekmenin \u0130pu\u00e7lar\u0131"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">Etkili \u00f6zelli\u011fi ile hemen hemen her antrenman\u0131n vazge\u00e7ilmezi olan \u015f\u0131nav hareketi, v\u00fccudun bir\u00e7ok kas grubunu ayn\u0131 anda \u00e7al\u0131\u015ft\u0131r\u0131yor. Bu sayede forma girmeye yard\u0131m ederken, bir\u00e7ok amat\u00f6r sporcu taraf\u0131ndan zorlu bir hareket olarak alg\u0131lan\u0131yor. Antrenmanlarda kas ve kuvvet testi say\u0131lan \u015f\u0131nav hareketi, ancak kaslar yeterince g\u00fc\u00e7l\u00fc oldu\u011funda do\u011fru bir \u015fekilde yap\u0131labiliyor. \u015e\u0131nav \u00e7ekemeyen bir\u00e7ok ki\u015fi ise hareketin inceliklerini ve nas\u0131l yap\u0131lmas\u0131 gerekti\u011fini bilmedi\u011fi i\u00e7in ba\u015far\u0131l\u0131 olam\u0131yor. Elbette \u015f\u0131nav \u00e7ekmenin de p\u00fcf noktalar\u0131 var. Sen de etkili bir \u015f\u0131nav egzersizi yapmak istiyorsan ipu\u00e7lar\u0131m\u0131z\u0131 uygulayabilir, v\u00fccudunu denedik\u00e7e daha rahat kald\u0131rd\u0131\u011f\u0131n\u0131 fark edebilir, d\u00fczenli egzersizde olu\u015fan de\u011fi\u015fikli\u011fi bedeninde hissedebilirsin.\u00a0<\/span><\/p>\n<h2><span style=\"font-weight: 400;\">Etkili \u015e\u0131nav \u00c7ekmenin \u0130pu\u00e7lar\u0131\u00a0<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">\u015e\u0131nava yeni ba\u015flayanlardansan, basit ad\u0131mlarla, yava\u015f yava\u015f ilerlemelisin. Temel programla bedenini zorlamadan, harekete al\u0131\u015farak zaman i\u00e7inde \u015f\u0131nav say\u0131s\u0131n\u0131 de\u011fi\u015ftirebilirsin. E\u011fer kaslar\u0131n yeterince kuvvetli de\u011filse, yerde \u015f\u0131nav \u00e7ekmeden \u00f6nce duvarda al\u0131\u015ft\u0131rma yapmal\u0131s\u0131n. Ellerini duvara koyarak, ayakta \u015f\u0131nav \u00e7ekmeyi deneyebilirsin. Ellerin omzun hemen alt\u0131nda olacak \u015fekilde pozisyon alabilir, duvara do\u011fru bedenini yakla\u015ft\u0131r\u0131p geri \u00e7ekebilirsin. \u015e\u0131nav\u0131n en kolay versiyonlar\u0131ndan biri de diz \u00fcst\u00fcnde \u00e7ekiliyor. E\u011fer dizlerinde bir sorun yoksa, ayaklar\u0131n\u0131 ba\u011flayarak, dizlerinin \u00fcst\u00fcnde \u015f\u0131nav \u00e7ekmeyi deneyebilirsin. Bu hareketleri rahatl\u0131kla yapabildi\u011fini fark ettikten sonra bilinen \u015f\u0131nav hareketine ge\u00e7ebilirsin. Yar\u0131m \u015f\u0131nav s\u0131ras\u0131nda dizlerini korumak i\u00e7in dizlik takmay\u0131 da unutmamal\u0131s\u0131n.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u015e\u0131nav \u00e7ekerken, a\u011f\u0131rl\u0131\u011f\u0131n omuzlara y\u00fcklenmesi gerekti\u011fi zannediliyor. Oysa, omuzlara a\u011f\u0131rl\u0131k vermek, kaslar\u0131 zorlamaktan ba\u015fka bir i\u015fe yaram\u0131yor. Bedenin \u015f\u0131nav esnas\u0131nda d\u00fcz olmas\u0131 gerekiyor, omuzlara y\u00fck bindi\u011fi fark ediliyorsa kal\u00e7a havada anlam\u0131na geliyor. Kal\u00e7a havada \u00e7ekilen \u015f\u0131nav, bedeni \u00e7ok daha h\u0131zl\u0131 yoruyor. \u015e\u0131nav \u00e7ekerken kal\u00e7an\u0131, s\u0131rt\u0131n\u0131 ve ayak a\u00e7\u0131n\u0131 do\u011fru ayarlamal\u0131s\u0131n. V\u00fccudunun adeta ayakta dururcas\u0131na dik konumda oldu\u011fundan emin olmal\u0131s\u0131n. \u015e\u0131nav \u00e7ekerken yere yakla\u015f\u0131ld\u0131\u011f\u0131 evrede, bedenin alt b\u00f6l\u00fcm\u00fcn\u00fcn yere de\u011fmemesi \u00f6nem arz ediyor. E\u011fer hareket s\u0131ras\u0131nda d\u00fcz durmakta ve bedeni yere indirirken y\u00fcksekli\u011fi korumada zorlan\u0131yorsan, kar\u0131n ve bacak kaslar\u0131n\u0131 s\u0131kabilir, karn\u0131n\u0131 \u00e7ekebilirsin.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u015e\u0131nav hareketi, ki\u015finin kendini kald\u0131rmas\u0131ndan ziyade zemini itmesinden olu\u015fuyor. Do\u011fru hareket nas\u0131l yap\u0131l\u0131r diye d\u00fc\u015f\u00fcn\u00fcyorsan, akl\u0131ndan hareketin \u00f6z\u00fcn\u00fcn zemini itmek oldu\u011funu ge\u00e7irebilirsin. Yerden uzakla\u015fmaya ba\u015flarken, ellerini, kollar\u0131n\u0131 sert zemini itmek i\u00e7in kullanabilirsin. Bu diren\u00e7 seni yukar\u0131 kald\u0131rmaya yetiyor, kendi a\u011f\u0131rl\u0131\u011f\u0131ndansa zeminin sertli\u011fini hissetmek hareketin daha kolay anla\u015f\u0131lmas\u0131n\u0131 sa\u011fl\u0131yor. \u015e\u0131nav \u00e7ekenlerin videolar\u0131n\u0131 izlerken onlar\u0131n kollar\u0131 dar a\u00e7\u0131dayken \u00e7al\u0131\u015ft\u0131\u011f\u0131n\u0131 g\u00f6rebilirsin. Bu hareket profesyonel d\u00fczey \u00e7al\u0131\u015fmay\u0131 i\u015faret ediyor. E\u011fer yeni yeni \u015f\u0131nav \u00e7ekmeye ba\u015fl\u0131yorsan, geni\u015f a\u00e7\u0131da \u00e7al\u0131\u015fmal\u0131s\u0131n.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u015e\u0131nav \u00e7ekerken, bir\u00e7ok ki\u015fi denge kuramamaktan, ayaklar\u0131n\u0131n kayd\u0131\u011f\u0131ndan \u015fikayet ediyor. Antrenman i\u00e7in uygun bir <\/span><a href=\"https:\/\/www.skechers.com.tr\/spor-ayakkabi-c-6004?utm_source=blog&amp;utm_medium=content&amp;utm_campaign=etkili-sinav-cekmenin-ipuclari&amp;utm_term=6004\"><span style=\"font-weight: 400;\">spor ayakkab\u0131<\/span><\/a><span style=\"font-weight: 400;\"> giyerek yere daha kolay tutunabilirsin.<\/span><a href=\"https:\/\/www.skechers.com.tr\/erkek-antreman-ayakkabilari-c-2006?utm_source=blog&amp;utm_medium=content&amp;utm_campaign=etkili-sinav-cekmenin-ipuclari&amp;utm_term=2006\"><span style=\"font-weight: 400;\"> Antrenman ayakkab\u0131s\u0131<\/span><\/a><span style=\"font-weight: 400;\"> modelinin ayak hareketine uyum sa\u011flayacak esneklikte olmas\u0131na \u00f6zen g\u00f6sterebilirsin.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/www.skechers.com.tr\/spor-giyim-6100\"><img decoding=\"async\" loading=\"lazy\" class=\"size-full wp-image-1514 alignleft\" src=\"https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2021\/05\/ataturk-ve-spor-blog-cta.jpg\" alt=\"\" width=\"550\" height=\"117\" srcset=\"https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2021\/05\/ataturk-ve-spor-blog-cta.jpg 550w, https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2021\/05\/ataturk-ve-spor-blog-cta-300x64.jpg 300w\" sizes=\"(max-width: 550px) 100vw, 550px\" \/><\/a><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<figure id=\"attachment_1240\" aria-describedby=\"caption-attachment-1240\" style=\"width: 828px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" loading=\"lazy\" class=\"size-full wp-image-1240\" src=\"https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2021\/02\/pexels-karl-solano-2780762.jpg\" alt=\"Evde \u015e\u0131nav Nas\u0131l \u00c7ekilir?\" width=\"828\" height=\"548\" srcset=\"https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2021\/02\/pexels-karl-solano-2780762.jpg 828w, https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2021\/02\/pexels-karl-solano-2780762-300x199.jpg 300w, https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2021\/02\/pexels-karl-solano-2780762-768x508.jpg 768w\" sizes=\"(max-width: 828px) 100vw, 828px\" \/><figcaption id=\"caption-attachment-1240\" class=\"wp-caption-text\">Evde \u015e\u0131nav Nas\u0131l \u00c7ekilir?<\/figcaption><\/figure>\n<h3><span style=\"font-weight: 400;\">Evde \u015e\u0131nav Nas\u0131l \u00c7ekilir?<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">T\u00fcm bedeni v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131 ile \u00e7al\u0131\u015ft\u0131ran \u015f\u0131nav\u0131 \u00e7ekerken ad\u0131mlar\u0131 takip edebilirsin. \u0130\u015fte ad\u0131m ad\u0131m evde \u015f\u0131nav \u00e7ekme y\u00f6nergen:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Y\u00fcksek plank pozisyonu almal\u0131s\u0131n. Ellerini omzunun geni\u015fli\u011finde a\u00e7mal\u0131s\u0131n. Ayak parmaklar\u0131ndan g\u00fc\u00e7 alarak dur. Karn\u0131n\u0131 s\u0131k, dizlerin d\u00fcz ve v\u00fccudun dik olsun.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Yava\u015f\u00e7a bedenini al\u00e7altmaya ba\u015fla, boynunu b\u00fckmemeye \u00f6zen g\u00f6ster. Bunu kolayla\u015ft\u0131rmak i\u00e7in g\u00f6zlerinle ilerideki sabit bir noktaya bakabilirsin. G\u00f6\u011fs\u00fcn yere de\u011fecek d\u00fczeye gelene kadar inmelisin, kal\u00e7an \u00e7ok a\u015fa\u011f\u0131da veya yukar\u0131da kalmamal\u0131. Dirseklerin hareket s\u0131ras\u0131nda v\u00fccuduna yak\u0131n olmal\u0131, kollar\u0131n\u0131n T \u015feklini almamas\u0131na \u00f6zen g\u00f6stermelisin.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Karn\u0131n\u0131 s\u0131k, yeri iterek nefes ver ve y\u00fcksel.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Hareketi 10 kez yaparak ba\u015flayabilirsin. Her hafta say\u0131y\u0131 art\u0131rarak, yapabildi\u011fin kadar say\u0131y\u0131 tekrar edebilirsin.\u00a0<\/span><\/p>\n<figure id=\"attachment_1241\" aria-describedby=\"caption-attachment-1241\" style=\"width: 828px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" loading=\"lazy\" class=\"size-full wp-image-1241\" src=\"https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2021\/02\/pexels-andrea-piacquadio-3837474.jpg\" alt=\"\u015e\u0131nav \u00c7ekme Aleti ile \u015e\u0131nav \u00c7ekmek Faydal\u0131 m\u0131d\u0131r?\" width=\"828\" height=\"552\" srcset=\"https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2021\/02\/pexels-andrea-piacquadio-3837474.jpg 828w, https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2021\/02\/pexels-andrea-piacquadio-3837474-300x200.jpg 300w, https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2021\/02\/pexels-andrea-piacquadio-3837474-768x512.jpg 768w\" sizes=\"(max-width: 828px) 100vw, 828px\" \/><figcaption id=\"caption-attachment-1241\" class=\"wp-caption-text\">\u015e\u0131nav \u00c7ekme Aleti ile \u015e\u0131nav \u00c7ekmek Faydal\u0131 m\u0131d\u0131r?<\/figcaption><\/figure>\n<h3><span style=\"font-weight: 400;\">\u015e\u0131nav \u00c7ekme Aleti ile \u015e\u0131nav \u00c7ekmek Faydal\u0131 m\u0131d\u0131r?<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">\u015e\u0131nav \u00e7ekme aletlerinin kullan\u0131m\u0131 g\u00f6\u011f\u00fcs kaslar\u0131ndaki gerilimi art\u0131rmaya yard\u0131mc\u0131 oluyor. Y\u00fcksek tutama\u00e7lar kullanmak, \u015f\u0131nav esnas\u0131nda daha a\u015fa\u011f\u0131da inmeye imkan verdi\u011fi i\u00e7in harekete destek sunuyor. Ayr\u0131ca g\u00f6\u011fs\u00fcn yan k\u0131s\u0131mlar\u0131 da bu sayede daha fazla gerilim ya\u015f\u0131yor. \u015e\u0131nav barlar\u0131, hareket s\u0131ras\u0131nda ellerde olu\u015fan, bileklere binen y\u00fck\u00fc hafifletiyor. Dengeli bir a\u011f\u0131rl\u0131k da\u011f\u0131l\u0131m\u0131 i\u00e7in profesyonellerin tercihi olan yard\u0131mc\u0131lar, hem d\u00fcz hem de ters \u015f\u0131nav i\u00e7in kullan\u0131labiliyor. Barlar\u0131n tutma k\u0131s\u0131mlar\u0131nda genellikle k\u00f6p\u00fck destek bulunuyor, b\u00f6ylece eller kolayl\u0131kla kavr\u0131yor. Taban yap\u0131s\u0131 kaymaya mani oluyor. \u015e\u0131nav \u00e7ekme aleti ile \u015f\u0131nav \u00e7ekmek, etkiyi biraz olsun art\u0131rmak ve dengeyi daha kolay sa\u011flamak i\u00e7in kullan\u0131c\u0131lara yard\u0131mc\u0131 oluyor.\u00a0<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">\u015e\u0131nav \u00c7ekmenin V\u00fccuda Faydalar\u0131 Nelerdir?<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">\u015e\u0131nav hareketi, v\u00fccudun \u00fcst kaslar\u0131n\u0131 g\u00fc\u00e7lendirmeye yard\u0131m ediyor. Triceps ad\u0131 verilen arka kollar, g\u00f6\u011f\u00fcs kaslar\u0131, omuz kaslar\u0131 ve s\u0131rt etkili bir \u015fekilde harekete e\u015flik ediyor. Do\u011fru uygulanan \u015f\u0131nav, kar\u0131n kaslar\u0131n\u0131n da aktive edilmesine yard\u0131mc\u0131 oluyor. \u015e\u0131nav hareketinin sundu\u011fu bir\u00e7ok avantaj ve fayda bulunuyor. Her yerde yap\u0131labilen, herhangi bir alet gerektirmeyen, farkl\u0131 d\u00fczeylere uygun versiyonlar\u0131 bulunan hareket, bu sayede herkes taraf\u0131ndan tercih ediliyor. \u015e\u0131nav \u00e7ekmenin yararlar\u0131 \u015f\u00f6yle:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Omuz, g\u00f6\u011f\u00fcs ve s\u0131rt kaslar\u0131n\u0131 geli\u015ftirmeye destek veren \u015f\u0131nav sonras\u0131 ki\u015filer daha dik duruyor.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hareket, kalp at\u0131\u015f\u0131n\u0131 ve kan ak\u0131\u015f\u0131n\u0131 h\u0131zland\u0131r\u0131yor. Kalp ve damar sa\u011fl\u0131\u011f\u0131 i\u00e7in faydal\u0131 g\u00f6r\u00fcl\u00fcyor.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">D\u00fczenli \u015f\u0131nav \u00e7ekmek kondisyonu art\u0131r\u0131yor.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Kaslar\u0131n geli\u015fimi, ki\u015filere g\u00fc\u00e7 kazand\u0131r\u0131yor.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Antrenmana ba\u015flamadan \u00f6nce \u015f\u0131nav \u00e7ekmek, t\u00fcm kaslar\u0131n \u0131s\u0131nmas\u0131na yard\u0131m ediyor.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Metabolizman\u0131n h\u0131zla \u00e7al\u0131\u015fmas\u0131na destek sa\u011fl\u0131yor.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u015e\u0131nav \u00e7ekerek h\u0131zla kalori yak\u0131l\u0131yor.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00d6zellikle g\u00f6\u011f\u00fcs kaslar\u0131n\u0131n \u015fekillenmesi i\u00e7in \u015f\u0131nav tercih ediliyor.\u00a0<\/span><\/li>\n<\/ul>\n<figure id=\"attachment_1242\" aria-describedby=\"caption-attachment-1242\" style=\"width: 828px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" loading=\"lazy\" class=\"size-full wp-image-1242\" src=\"https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2021\/02\/pexels-ivan-samkov-4162491.jpg\" alt=\"\u015e\u0131nav \u00c7ekmenin V\u00fccuda Faydalar\u0131 Nelerdir?\" width=\"828\" height=\"552\" srcset=\"https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2021\/02\/pexels-ivan-samkov-4162491.jpg 828w, https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2021\/02\/pexels-ivan-samkov-4162491-300x200.jpg 300w, https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2021\/02\/pexels-ivan-samkov-4162491-768x512.jpg 768w\" sizes=\"(max-width: 828px) 100vw, 828px\" \/><figcaption id=\"caption-attachment-1242\" class=\"wp-caption-text\">\u015e\u0131nav \u00c7ekmenin V\u00fccuda Faydalar\u0131 Nelerdir?<\/figcaption><\/figure>\n<h3><span style=\"font-weight: 400;\">\u015e\u0131nav Program\u0131 Nedir Nas\u0131l Uygulan\u0131r?<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">G\u00fcc\u00fcn\u00fc art\u0131rmak, d\u00fczenli bir programla y\u00fcksek say\u0131da \u015f\u0131nav \u00e7ekebilir kondisyon kazanmak istiyorsan bir \u015f\u0131nav program\u0131na sahip olmal\u0131s\u0131n. Biraz disiplin ve haftada ortalama 30 dakikal\u0131k bir zamanla \u015f\u0131nav i\u00e7in \u00e7al\u0131\u015fabilirsin.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0130lk hafta, haftada 3 g\u00fcn \u00e7al\u0131\u015farak \u015f\u0131nava ba\u015flayabilirsin. Pazartesi, \u00e7ar\u015famba ve cuma g\u00fcnlerini egzersize ay\u0131rabilir, aradaki g\u00fcnlerde dinlenebilirsin. Ba\u015flang\u0131\u00e7 d\u00fczeyinde 2\u2019\u015fer \u015f\u0131navdan 5 set tekrar edebilir, setler aras\u0131nda birer dakika dinlenebilirsin. 2 \u015f\u0131nav sana az geliyorsa, 4 veya 6 \u015f\u0131nav ile set yapabilir, daha ileri d\u00fczeydeysen 10 \u015f\u0131nav ile bir seti tamamlayabilirsin. Sonra her g\u00fcn \u015f\u0131nav say\u0131s\u0131n\u0131 1 art\u0131r\u0131p, dinlenme s\u00fcresini 30 saniye kadar y\u00fckseltmelisin.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0130kinci haftan\u0131n ilk egzersiz g\u00fcn\u00fcnde ortalama 5 \u015f\u0131nav \u00e7ekebilir, 5 set yapabilirsin. (Set aras\u0131 60 saniye dinlenme yeterli.) D\u00fczeyin daha y\u00fcksekse ortalama 10 \u015f\u0131nav, daha da iyiysen 12-14 \u015f\u0131nav ile devam edebilirsin. 2. g\u00fcnde ise d\u00fczeyine g\u00f6re 6, 12 veya 15 \u015f\u0131nav ile setlerini olu\u015fturabilir, setler aras\u0131na 90 saniye dinlenme koyabilirsin. 3. G\u00fcn ilk d\u00fczey i\u00e7in 7, ikinci d\u00fczey i\u00e7in 13, \u00fc\u00e7\u00fcnc\u00fc d\u00fczey i\u00e7in 16 \u015f\u0131nav \u00f6neriliyor. Dinlenme s\u00fcresi ise 120 saniyeye kadar uzuyor.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Her hafta \u015f\u0131nav say\u0131s\u0131n\u0131 birer say\u0131 y\u00fckselterek art\u0131rabilir, dinlenme s\u00fcrelerini ihtiyac\u0131na g\u00f6re revize edebilirsin. Her setin birebir ayn\u0131 say\u0131da olmas\u0131 gerekmiyor. \u00d6rne\u011fin, ortalama her sette 10 \u015f\u0131nav \u00e7ekece\u011fin bir \u00e7al\u0131\u015fmada bir sette 9, di\u011ferinde 11 \u015f\u0131nav \u00e7ekebilirsin, b\u00f6ylece kaslar\u0131 daha iyi \u00e7al\u0131\u015ft\u0131rarak g\u00fc\u00e7lendirebilirsin.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Skechers, rahat spor giyim \u00fcr\u00fcnleriyle ve ayakkab\u0131lar\u0131yla seni bekliyor. \u015e\u0131nav \u00e7ekerken \u00fczerindeki k\u0131yafetin, seni rahats\u0131z etmemesi b\u00fcy\u00fck \u00f6nem ta\u015f\u0131yor. Kad\u0131nlar egzersiz s\u0131ras\u0131nda genellikle sporcu s\u00fctyeni, <\/span><a href=\"https:\/\/www.skechers.com.tr\/taytlar-c-6107?utm_source=blog&amp;utm_medium=content&amp;utm_campaign=etkili-sinav-cekmenin-ipuclari&amp;utm_term=6107\"><span style=\"font-weight: 400;\">spor tayt <\/span><\/a><span style=\"font-weight: 400;\">veya \u015fort giymeyi tercih ederken erkekler \u00e7ok bol olmayan bir <\/span><a href=\"https:\/\/www.skechers.com.tr\/spor-tisort-c-6102?utm_source=blog&amp;utm_medium=content&amp;utm_campaign=etkili-sinav-cekmenin-ipuclari&amp;utm_term=6102\"><span style=\"font-weight: 400;\">spor ti\u015f\u00f6rt <\/span><\/a><span style=\"font-weight: 400;\">ve e\u015fofman ile hareketi ger\u00e7ekle\u015ftiriyor. Sen Skechers\u2019\u0131n spor giyim koleksiyonunu inceleyerek en konforlu ve \u015f\u0131k se\u00e7enekleri dolab\u0131na ekleyebilirsin.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/www.skechers.com.tr\/spor-giyim-6100\"><img decoding=\"async\" loading=\"lazy\" class=\"size-full wp-image-1514 alignleft\" src=\"https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2021\/05\/ataturk-ve-spor-blog-cta.jpg\" alt=\"\" width=\"550\" height=\"117\" srcset=\"https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2021\/05\/ataturk-ve-spor-blog-cta.jpg 550w, https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2021\/05\/ataturk-ve-spor-blog-cta-300x64.jpg 300w\" sizes=\"(max-width: 550px) 100vw, 550px\" \/><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Etkili \u00f6zelli\u011fi ile hemen hemen her antrenman\u0131n vazge\u00e7ilmezi olan \u015f\u0131nav hareketi, v\u00fccudun bir\u00e7ok kas grubunu ayn\u0131 anda \u00e7al\u0131\u015ft\u0131r\u0131yor. Bu sayede forma girmeye yard\u0131m ederken, bir\u00e7ok amat\u00f6r sporcu taraf\u0131ndan zorlu bir hareket olarak alg\u0131lan\u0131yor. Antrenmanlarda kas ve kuvvet testi say\u0131lan \u015f\u0131nav hareketi, ancak kaslar yeterince g\u00fc\u00e7l\u00fc oldu\u011funda do\u011fru bir \u015fekilde yap\u0131labiliyor. \u015e\u0131nav \u00e7ekemeyen bir\u00e7ok ki\u015fi ise [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":1239,"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>Etkili \u015e\u0131nav \u00c7ekmenin \u0130pu\u00e7lar\u0131 | Evde \u015e\u0131nav Nas\u0131l \u00c7ekilir? - Skechers Blog<\/title>\n<meta name=\"description\" content=\"Etkili \u015f\u0131nav \u00e7ekmenin ipu\u00e7lar\u0131 seninle, evde \u015f\u0131nav nas\u0131l \u00e7ekilir hemen \u00f6\u011frenebilirsin. 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