{"id":1244,"date":"2021-02-19T14:58:49","date_gmt":"2021-02-19T14:58:49","guid":{"rendered":"https:\/\/www.skechers.com.tr\/blog\/?p=1244"},"modified":"2021-05-24T16:48:45","modified_gmt":"2021-05-24T16:48:45","slug":"fitness-haftada-kac-gun-yapilmalidir","status":"publish","type":"post","link":"https:\/\/www.skechers.com.tr\/blog\/fitness-haftada-kac-gun-yapilmalidir\/","title":{"rendered":"Fitness Haftada Ka\u00e7 G\u00fcn Yap\u0131lmal\u0131d\u0131r?"},"content":{"rendered":"

Fitness egzersizleri yapanlar, spor rutininin bedenin forma girmesinde ne kadar etkili oldu\u011funu biliyor. Spor salonuna gidildi\u011finde, e\u011fer fitness yap\u0131lmak isteniyorsa, fitness antren\u00f6rleri t\u00fcm egzersizlerin belli bir program \u00e7er\u00e7evesinde yap\u0131lmas\u0131 i\u00e7in \u00f6ncelikle bir ak\u0131\u015f haz\u0131rl\u0131yor. Ancak istikrar ve programa tam uyum ile ba\u015far\u0131l\u0131 sonu\u00e7lar al\u0131nabiliyor. Her egzersiz farkl\u0131 bir kas grubunu hedefledi\u011fi i\u00e7in do\u011fru programla yola \u00e7\u0131kmak fit ve sa\u011fl\u0131kl\u0131 bir bedenin \u015fart\u0131 oluyor. Fitness yapmak ve etkili sonu\u00e7lar almak istiyorsan \u00f6ncelikle spora hayat\u0131nda d\u00fczenli bir \u015fekilde yer a\u00e7aca\u011f\u0131ndan emin olmal\u0131s\u0131n. Bu \u00e7er\u00e7evede bir program haz\u0131rlamal\u0131 ve istikrarla programa uyum g\u00f6stermelisin. Ba\u015flang\u0131\u00e7ta egzersizler zor, program\u0131 uygulamak imkans\u0131z gibi gelse de zaman i\u00e7in beden spora al\u0131\u015farak fitness\u0131 daha kolay yapmaya ba\u015fl\u0131yor. Kendine zaman vermeli ve fitness\u0131 sevmek i\u00e7in bedenine \u015fans tan\u0131mal\u0131s\u0131n. D\u00fczenli bir fitness program\u0131 nas\u0131l olmal\u0131, haftada ka\u00e7 g\u00fcn fitness yapmal\u0131s\u0131n sorular\u0131n\u0131n yan\u0131tlar\u0131n\u0131 yaz\u0131m\u0131zda bulabilirsin.\u00a0<\/span><\/p>\n

Haftal\u0131k Fitness Program\u0131 Nas\u0131l Olmal\u0131d\u0131r?<\/span><\/h2>\n

S\u00f6z konusu spor oldu\u011fu zaman, herkes i\u00e7in uygun olan tek bir programdan bahsedilemiyor. Her bedenin ihtiyac\u0131, her fitness egzersizinin vaadi, herkesin kondisyonu farkl\u0131 oldu\u011fu i\u00e7in ki\u015fiye \u00f6zel bir program ak\u0131\u015f\u0131 belirlenmesi gerekiyor. Ki\u015finin egzersiz i\u00e7in haz\u0131r oldu\u011funu ifade eden seviyesi ilk belirleyicilerden biri.\u00a0<\/span><\/p>\n

Yeni ba\u015fl\u0131yorsan, fitness i\u00e7in ilk hafta sadece bir g\u00fcn ay\u0131rabilirsin. Az gibi g\u00f6r\u00fcnse de bir g\u00fcnl\u00fck egzersizin bile fark\u0131n\u0131 ilk haftadan hissetmeye ba\u015flaman m\u00fcmk\u00fcn. Halihaz\u0131rda ba\u015fka sporlar\u00a0 yap\u0131yorsan, bedenin egzersize al\u0131\u015f\u0131ksa, haftada iki g\u00fcn fitness ile ba\u015flayabilirsin. \u0130lerleyen zamanda, daha etkili sonu\u00e7lar i\u00e7in haftada d\u00f6rt veya be\u015f g\u00fcn fitness yapabilirsin.\u00a0<\/span><\/p>\n

Diyelim haftada 5 g\u00fcn fitness yap\u0131yorsun, bu 5 g\u00fcn\u00fcn 3\u2019\u00fcn\u00fc kuvvet \u00e7al\u0131\u015fmalar\u0131na, iki g\u00fcn\u00fcn\u00fc kardiyoya ay\u0131rabilirsin. Kas art\u0131\u015f\u0131 i\u00e7in kardiyoyu azalt\u0131p kuvvet egzersizlerini art\u0131rabilir, dayan\u0131kl\u0131l\u0131\u011f\u0131 y\u00fckseltmek i\u00e7in kuvveti azalt\u0131p kardiyoyu art\u0131rabilirsin. Fitness yapmad\u0131\u011f\u0131n iki g\u00fcnde ise aktif dinlenme ile bedeninin onar\u0131lmas\u0131na yard\u0131mc\u0131 olabilir veya yoga gibi hafif egzersizlerle bedenini rahatlatabilirsin.\u00a0<\/span><\/p>\n

E\u011fer ko\u015fu \u00fczerine bir program geli\u015ftirmek istiyorsan, <\/span>ko\u015fu program\u0131 nas\u0131l olu\u015fturulur <\/span><\/a>\u00f6\u011frenebilirsin. Elbette kad\u0131n veya erkek ko\u015fu ayakkab\u0131s\u0131<\/a> almay\u0131 da unutmamal\u0131s\u0131n.\u00a0\u00a0<\/span><\/p>\n

\"Haftal\u0131k
Haftal\u0131k Fitness Program\u0131 Nas\u0131l Olmal\u0131d\u0131r?<\/figcaption><\/figure>\n

Ne S\u0131kl\u0131kla Kardiyo Yap\u0131lmal\u0131d\u0131r?<\/span><\/h3>\n

Nas\u0131l fitness program\u0131 i\u00e7in bir genelleme yap\u0131lam\u0131yorsa, s\u00f6z konusu kardiyo egzersizleri oldu\u011funda da ki\u015finin beden yap\u0131s\u0131na, ihtiya\u00e7lar\u0131na d\u00f6n\u00fcp bakmak gerekiyor. Dola\u015f\u0131m sistemini harekete ge\u00e7iren, bedeni \u00e7al\u0131\u015ft\u0131ran ve dayan\u0131kl\u0131l\u0131\u011f\u0131 art\u0131ran kardiyo sayesinde beden oksijeni daha iyi kullan\u0131yor. Kalp at\u0131\u015f h\u0131z\u0131n\u0131 y\u00fckselterek bedeni uyaran egzersizin etkisi, spora ayr\u0131lan vakte, \u00e7al\u0131\u015fman\u0131n temposuna g\u00f6re de\u011fi\u015fiyor. E\u011fer egzersize yeni ba\u015fl\u0131yor ve kardiyoya a\u011f\u0131rl\u0131k vermek istiyorsan, sa\u011fl\u0131\u011f\u0131n kardiyo \u00e7al\u0131\u015fmaya el veriyorsa, haftada 3 g\u00fcn kardiyo yapabilirsin. Merdiven inip \u00e7\u0131kma, y\u00fcr\u00fcme gibi egzersizleri 20 dakika kadar yaparak bu 3 g\u00fcn\u00fc ge\u00e7irebilirsin. Arada 1 g\u00fcn ara b\u0131rakmak ba\u015flang\u0131\u00e7ta bedenin kendini onarmas\u0131 i\u00e7in i\u015flevsel oluyor. Zaman i\u00e7inde egzersiz s\u00fcresini ve haftada \u00e7al\u0131\u015f\u0131lan g\u00fcn say\u0131s\u0131n\u0131 art\u0131rabilirsin.\u00a0<\/span><\/p>\n

Fitness Yaparken Nas\u0131l Giyilmelidir?<\/span><\/h3>\n

Fitness \u00e7al\u0131\u015fmalar\u0131 i\u00e7inde yer alan kardiyo egzersizleri s\u0131ras\u0131nda v\u00fccut \u0131s\u0131s\u0131 bir hayli y\u00fckseliyor. Terleme ger\u00e7ekle\u015fiyor ve ki\u015filer s\u0131cakl\u0131yor. Bu tip \u00e7al\u0131\u015fmalar s\u0131ras\u0131nda \u00fcst\u00fcnde nefes alan, nem transferi yapan k\u0131yafetler olmas\u0131na dikkat etmelisin. Pamuklu kuma\u015flar nem emici oldu\u011fu i\u00e7in teri emerek a\u011f\u0131rl\u0131k yapabiliyor, e\u011fer terleyece\u011fin bir kardiyo \u00e7al\u0131\u015fmas\u0131 yapacaksan spandeks, polyester kar\u0131\u015f\u0131ml\u0131 sportif kuma\u015flara y\u00f6nelmelisin. File eklentiler ile hava alan ti\u015f\u00f6rtleri, \u015fortlar\u0131 tercih edebilirsin. A\u011f\u0131rl\u0131k ve kuvvet \u00e7al\u0131\u015fmalar\u0131nda ise k\u0131yafetlerin hareketleri k\u0131s\u0131tlamamas\u0131 b\u00fcy\u00fck \u00f6nem ta\u015f\u0131yor. Kuvvet egzersizleri s\u0131ras\u0131nda hareketi tam da gerekti\u011fi gibi yapman\u0131 sa\u011flayacak esnek kuma\u015flar\u0131 tercih edebilirsin. Ayr\u0131ca k\u0131yafetlerinde, seni rahats\u0131z edecek kadar bol veya dar kesimler kullanmamal\u0131s\u0131n.\u00a0<\/span><\/p>\n

Kardiyo \u00e7al\u0131\u015fmalar\u0131 s\u0131ras\u0131nda sert hareketler yap\u0131labiliyor. Bu nedenle fitness yapan ki\u015filerin \u00e7\u0131plak ayak olmamas\u0131 b\u00fcy\u00fck \u00f6nem ta\u015f\u0131yor. Egzersiz s\u0131ras\u0131nda<\/span> antrenman ayakkab\u0131s\u0131 <\/span><\/a>giyerek hem dengeyi sa\u011flayabilir hem de sakatlanmalar\u0131n \u00f6n\u00fcne ge\u00e7ebilirsin. <\/span>Spor ayakkab\u0131 <\/span><\/a>se\u00e7erken sert hareketlerde aya\u011f\u0131n\u0131 koruyacak orta taban destekleri olmas\u0131na \u00f6zen g\u00f6sterebilirsin. Skechers\u2019\u0131n hem erkek hem de <\/span>kad\u0131n spor ayakkab\u0131 <\/span><\/a>modellerinde orta taban destekli se\u00e7enekler bulunuyor.\u00a0<\/span><\/p>\n

Egzersiz s\u0131ras\u0131nda bulunulan yerin \u00f6zellikleri k\u0131yafet se\u00e7imini etkiliyor. \u00d6rne\u011fin e\u011fer a\u00e7\u0131k alanda fitness yap\u0131lacaksa, hava \u015fartlar\u0131na ba\u011fl\u0131 olarak<\/span> outdoor ayakkab\u0131<\/span><\/a> giymek daha do\u011fru bir tercih oluyor. Ti\u015f\u00f6rt \u00fczerine sportif bir sweatshirt ge\u00e7irmek, serin havalarda bedenimizi koruyama yard\u0131m ediyor. E\u011fer spor s\u0131ras\u0131nda rahat hissetmek kadar fit g\u00f6r\u00fcnmeye de \u00f6nem veriyorsan, <\/span>v\u00fccut tipine g\u00f6re giyinme<\/span><\/a> t\u00fcyolar\u0131 yaz\u0131m\u0131zdaki \u00f6nerilere kulak verebilirsin.\u00a0<\/span><\/p>\n

\"Fitness
Fitness Yaparken Nas\u0131l Giyilmelidir?<\/figcaption><\/figure>\n

Ne S\u0131kl\u0131kla Kuvvet \u00c7al\u0131\u015fmas\u0131 Yap\u0131lmal\u0131d\u0131r?<\/span><\/h3>\n

Kuvvet \u00e7al\u0131\u015fmalar\u0131 kaslar i\u00e7in (\u00f6zellikle uzun s\u00fcredir ara verildiyse) biraz sanc\u0131l\u0131 olabiliyor. Bu nedenle her seansta farkl\u0131 bir kas\u0131 \u00e7al\u0131\u015ft\u0131rmak \u00fczere yap\u0131lacak d\u00fczenli kuvvet egzersizi program\u0131 ile ba\u015flayabilirsin. V\u00fccut a\u011f\u0131rl\u0131\u011f\u0131nla, damb\u0131llarla, kettlebelle ve s\u00fcspansiyon \u00e7al\u0131\u015fmalar\u0131yla egzersizi \u00e7e\u015fitlendirebilirsin. \u00c7ok y\u00fcksek a\u011f\u0131rl\u0131klar\u0131 denemeden \u00f6nce v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131n\u0131 kullanmakla ba\u015flayarak zaman i\u00e7inde damb\u0131llar\u0131 a\u011f\u0131rl\u0131\u011f\u0131n\u0131 art\u0131rabilirsin. Hen\u00fcz kaslar y\u00fcksek a\u011f\u0131rl\u0131klara haz\u0131r de\u011filken onlara y\u00fcklenmek sakatlanmalara sebep olabiliyor. Bu nedenle \u00f6ncelikle haftada 2 veya 3 g\u00fcn temel egzersizlerle ba\u015flayabilir, farkl\u0131 kas gruplar\u0131na odaklanarak bedeni g\u00fc\u00e7lendirebilirsin. Egzersiz g\u00fcnlerini art arda programlamamak, dinlenme g\u00fcnleri b\u0131rakmak iyi bir se\u00e7im olarak g\u00f6r\u00fcl\u00fcyor. \u00c7ok h\u0131zl\u0131 forma girmek ve g\u00fc\u00e7lenmek istiyorsan 2-3 g\u00fcnl\u00fck kuvet \u00e7al\u0131\u015fmalar\u0131n\u0131 kardiyo ile tamamlayabilir, bir yandan da kas kazanarak s\u00fcreci h\u0131zland\u0131rabilirsin.\u00a0<\/span><\/p>\n

Bir\u00e7ok amat\u00f6r sporcu, dinlendi\u011fi g\u00fcnler i\u00e7in su\u00e7luluk duymaya meyilli oluyor. Oysa bedenin \u00e7al\u0131\u015fmas\u0131 ne kadar \u00f6nemliyse, dinlenmesi ve kaslar\u0131n onar\u0131lmas\u0131 da o kadar \u00f6nem ta\u015f\u0131yor. Hedefin ne kadar b\u00fcy\u00fck olursa olsun, bedenin dinlenmesini ihmal etmemeli ve muhakkak egzersiz yapmad\u0131\u011f\u0131n dinlenme g\u00fcnlerini program\u0131na eklemelisin. Dilersen bu g\u00fcnlerde aktif dinlenme i\u00e7in <\/span>stretching ile bedeni esnetme <\/span><\/a>\u00e7al\u0131\u015fmalar\u0131, hafif yoga ve pilates egzersizleri yapabilirsin. <\/span>Yogan\u0131n faydalar\u0131<\/span><\/a> ile tan\u0131\u015ft\u0131\u011f\u0131nda yo\u011fun egzersiz program\u0131n\u0131 uygulamad\u0131\u011f\u0131n g\u00fcnler i\u00e7in su\u00e7luluk duymay\u0131 b\u0131rakabilirsin.\u00a0<\/span><\/p>\n

\"Ne
Ne S\u0131kl\u0131kla Kuvvet \u00c7al\u0131\u015fmas\u0131 Yap\u0131lmal\u0131d\u0131r?<\/figcaption><\/figure>\n

Fitness Seviyesi Nas\u0131l Belirlenmelidir?<\/span><\/h3>\n

Fitness programlar\u0131na ba\u015flayanlar, bir uzman y\u00f6nlendirmesi alm\u0131yorsa bir s\u00fcre sonra hangi d\u00fczey egzersizi yapmalar\u0131 gerekti\u011fi konusunda arada kalabiliyor. Seviye \u00f6l\u00e7me nas\u0131l yap\u0131l\u0131r bilmeyenler \u00e7o\u011funluklar \u201c6 ayd\u0131r d\u00fczenli egzersiz yap\u0131yorum bence art\u0131k orta seviyeyimdir\u201d diye tahmin y\u00fcr\u00fct\u00fcyor. Ancak her zaman 6 ay \u00e7al\u0131\u015fma, seviye de\u011fi\u015fikli\u011fi anlam\u0131na gelmiyor. Benzer bir \u015fekilde sadece kald\u0131r\u0131lan a\u011f\u0131rl\u0131\u011fa bak\u0131larak seviye belirlemek de do\u011fru g\u00f6r\u00fcnm\u00fcyor.\u00a0<\/span><\/p>\n

Uzmanlar fitness seviyesi \u00f6l\u00e7menin en iyi yolunun egzersizin i\u015fe yaray\u0131p yaramad\u0131\u011f\u0131n\u0131n kontrol\u00fc olarak g\u00f6r\u00fcyor. Ba\u015flang\u0131\u00e7 program\u0131 hala i\u015fe yar\u0131yorsa, hala bedeninde egzersizin farklar\u0131n\u0131 g\u00f6r\u00fcyorsan, ba\u015flang\u0131\u00e7 program\u0131na devam edebilirsin. E\u011fer ayn\u0131 hareketlerden s\u0131k\u0131ld\u0131ysan, hedefledi\u011fin kaslar\u0131 \u00e7al\u0131\u015ft\u0131racak, ba\u015flang\u0131\u00e7 d\u00fczeyi yeni hareketlere y\u00f6nelebilir ve egzersizi daha keyifli bir forma sokabilirsin. <\/span>Zay\u0131flamak i\u00e7in spor hareketleri <\/span><\/a>konusunda ilhama ihtiyac\u0131n varsa, Skechers\u2019\u0131n di\u011fer yaz\u0131lar\u0131ndan destek alabilirsin.\u00a0<\/span><\/p>\n

Skechers fitness \u00e7al\u0131\u015fmalar\u0131nda rahat hissetmen i\u00e7in seninle. Hem indoor hem de outdoor \u00e7al\u0131\u015fmalar\u0131nda, d\u0131\u015far\u0131da veya <\/span>evde kardiyo<\/span><\/a> veya kuvvet egzersizleri i\u00e7in Skechers spor giyim ve ayakkab\u0131 koleksiyonlar\u0131ndan se\u00e7imini yapabilirsin. Skechers kad\u0131n, \u00e7ocuk ve <\/span>erkek spor ayakkab\u0131 <\/span><\/a>modellerinde sundu\u011fu orta taban deste\u011fi ile ayaklar\u0131 sert hareketlerin yaratt\u0131\u011f\u0131 \u015fok etkisinden korumaya yard\u0131mc\u0131 oluyor. Orta taban destekli Skechers modelleri, fitness \u00e7al\u0131\u015fmalar\u0131 i\u00e7in ideal g\u00f6r\u00fcl\u00fcyor. Hemen inceleyebilir, sipari\u015fini verebilirsin.\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

Fitness egzersizleri yapanlar, spor rutininin bedenin forma girmesinde ne kadar etkili oldu\u011funu biliyor. Spor salonuna gidildi\u011finde, e\u011fer fitness yap\u0131lmak isteniyorsa, fitness antren\u00f6rleri t\u00fcm egzersizlerin belli bir program \u00e7er\u00e7evesinde yap\u0131lmas\u0131 i\u00e7in \u00f6ncelikle bir ak\u0131\u015f haz\u0131rl\u0131yor. Ancak istikrar ve programa tam uyum ile ba\u015far\u0131l\u0131 sonu\u00e7lar al\u0131nabiliyor. Her egzersiz farkl\u0131 bir kas grubunu hedefledi\u011fi i\u00e7in do\u011fru programla yola […]<\/p>\n","protected":false},"author":1,"featured_media":1245,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[23],"tags":[],"yoast_head":"\nFitness Haftada Ka\u00e7 G\u00fcn Yap\u0131lmal\u0131d\u0131r? - Skechers Blog<\/title>\n<meta name=\"description\" content=\"Fitness haftada ka\u00e7 g\u00fcn yap\u0131lmal\u0131d\u0131r, haftal\u0131k fitness program\u0131 nas\u0131l olmal\u0131d\u0131r merak ediyorsan Skechers seninle.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.skechers.com.tr\/blog\/fitness-haftada-kac-gun-yapilmalidir\/\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Fitness Haftada Ka\u00e7 G\u00fcn Yap\u0131lmal\u0131d\u0131r? 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