{"id":1934,"date":"2021-07-30T18:23:46","date_gmt":"2021-07-30T18:23:46","guid":{"rendered":"https:\/\/www.skechers.com.tr\/blog\/?p=1934"},"modified":"2021-07-30T18:23:46","modified_gmt":"2021-07-30T18:23:46","slug":"spor-oncesi-isinma-hareketleri-nelerdir","status":"publish","type":"post","link":"https:\/\/www.skechers.com.tr\/blog\/spor-oncesi-isinma-hareketleri-nelerdir\/","title":{"rendered":"Spor \u00d6ncesi Is\u0131nma Hareketleri Nelerdir?"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">Sa\u011fl\u0131kl\u0131 bir ya\u015fam\u0131n olmazsa olmazlar\u0131 aras\u0131na ilk s\u0131ray\u0131 \u015f\u00fcphesiz egzersiz al\u0131yor. Antrenmanlar \u00f6ncesinde \u0131s\u0131nma hareketleri ve sonras\u0131nda so\u011fuma yapmak, ki\u015finin kaslar\u0131n\u0131n daha h\u0131zl\u0131 onar\u0131lmas\u0131na, bedenin antrenmana ve sonras\u0131nda g\u00fcnl\u00fck hayata daha h\u0131zl\u0131 adapte olmas\u0131na yard\u0131mc\u0131 oluyor.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Spor yaparken a\u015fa\u011f\u0131daki temel hareketleri \u0131s\u0131nma i\u00e7in tercih edebilirsin:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dizlerini yukar\u0131 \u00e7ekerek \u0131s\u0131nabilirsin. Yerinde sayarak, hafif tempoda ko\u015farken bir yandan kollar\u0131n\u0131 sabit tutmaya \u00e7al\u0131\u015fmal\u0131s\u0131n. 30 saniye hafif tempoda ko\u015fmal\u0131, ard\u0131ndan h\u0131z kesmeden dizlerini yukar\u0131 \u00e7ekmelisin. Dizlerini tek tek, hi\u00e7 durmadan karn\u0131na do\u011fru \u00e7ekmeli ve 30 saniye bu harekete devam etmelisin.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Yerinde sayarak ko\u015fabilir b\u00f6ylece spor i\u00e7in \u0131s\u0131nabilirsin. Be\u015f dakika yava\u015f tempoda ko\u015fu yapt\u0131ktan sonra ad\u0131mlar\u0131n\u0131 h\u0131zland\u0131rabilirsin. Ko\u015funun ard\u0131ndan 1 dakika ara vermelisin. Sonras\u0131nda v\u00fccudun so\u011fumas\u0131na izin vermeden \u0131s\u0131nmay\u0131 s\u00fcrd\u00fcrebilirsin.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squat ile \u0131s\u0131nman m\u00fcmk\u00fcn. Ayakta dik dururken ellerini g\u00f6\u011f\u00fcs hizas\u0131nda birle\u015ftirmeli ve ayaklar\u0131n\u0131 omuz geni\u015fli\u011finde a\u00e7mal\u0131s\u0131n. Oturma pozisyonu almak i\u00e7in \u00e7\u00f6melirken kal\u00e7an\u0131 olabildi\u011fince geriye itmelisin. S\u0131rt\u0131n\u0131 dik tutarak yeniden ba\u015flang\u0131\u00e7 pozisyonuna d\u00f6nmeli, yeniden \u00e7\u00f6melerek hareketi tekrar etmelisin.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lunge yaparak \u0131s\u0131nman m\u00fcmk\u00fcn. Ayaktayken bir ad\u0131m\u0131n\u0131 \u00f6ne atmal\u0131 ve \u00f6ndeki baca\u011f\u0131n\u0131 diz hizas\u0131ndan k\u0131rarak di\u011fer baca\u011f\u0131n\u0131 geriye do\u011fru esnetmelisin. Bacaklar\u0131n\u0131 de\u011fi\u015ftirerek 15 tekrar yapabilirsin.\u00a0<\/span><\/li>\n<\/ul>\n<h2><span style=\"font-weight: 400;\">Neden Is\u0131nma Hareketleri Yapar\u0131z?\u00a0<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Is\u0131nma hareketlerinin bedene bir\u00e7ok faydas\u0131ndan bahsedilebiliyor.\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Kaslar\u0131n\u0131n \u0131s\u0131s\u0131n\u0131 art\u0131rabilir b\u00f6ylece daha rahat g\u00fc\u00e7lenmesine yard\u0131mc\u0131 olabilirsin.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Kan ak\u0131\u015f\u0131n\u0131 h\u0131zland\u0131rabilir ve kaslar\u0131n\u0131n daha iyi oksijen almas\u0131n\u0131 sa\u011flayabilirsin.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Kardiyo antrenmanlar\u0131nda olu\u015fan a\u015f\u0131r\u0131 \u0131s\u0131nman\u0131n \u00f6n\u00fcne ge\u00e7ebilirsin.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hormon \u00fcretimini destekleyebilir ve bu sayede daha \u00e7ok enerji harcamay\u0131 garanti edebilirsin.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Zihnini ve bedenini spora haz\u0131rlayarak odaklanmay\u0131 art\u0131rabilirsin.\u00a0<\/span><\/li>\n<\/ul>\n<figure id=\"attachment_1936\" aria-describedby=\"caption-attachment-1936\" style=\"width: 828px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" loading=\"lazy\" class=\"size-full wp-image-1936\" src=\"https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2021\/07\/pexels-karolina-grabowska-4498240.jpg\" alt=\"Neden Is\u0131nma Hareketleri Yapar\u0131z?\u00a0\" width=\"828\" height=\"552\" srcset=\"https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2021\/07\/pexels-karolina-grabowska-4498240.jpg 828w, https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2021\/07\/pexels-karolina-grabowska-4498240-300x200.jpg 300w, https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2021\/07\/pexels-karolina-grabowska-4498240-768x512.jpg 768w\" sizes=\"(max-width: 828px) 100vw, 828px\" \/><figcaption id=\"caption-attachment-1936\" class=\"wp-caption-text\">Neden Is\u0131nma Hareketleri Yapar\u0131z?<\/figcaption><\/figure>\n<p><a href=\"https:\/\/www.skechers.com.tr\/blog\/stretching-ile-bedeni-esnetmenin-onemi\/\"><span style=\"font-weight: 400;\">Stretching ile bedeni esnetmenin \u00f6nemi <\/span><\/a><span style=\"font-weight: 400;\">konusunda daha detayl\u0131 bilgiye blog yaz\u0131m\u0131zdan ula\u015fabilirsin.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Is\u0131nma hareketi yaparken dikkat etmen gerekenler, neden \u0131s\u0131nma hareketi yapmam\u0131z gerekti\u011fini daha iyi anlamam\u0131za yard\u0131mc\u0131 oluyor. Is\u0131nma hareketi yaparken \u00fczerimizdeki <\/span><a href=\"https:\/\/www.skechers.com.tr\/kadin-spor-giyim-c-1101?utm_source=blog&amp;utm_medium=content&amp;utm_campaign=spor-oncesi-isinma-hareketleri-nelerdir&amp;utm_term=1101\"><span style=\"font-weight: 400;\">kad\u0131n spor giyim<\/span><\/a><span style=\"font-weight: 400;\"> ve<\/span><a href=\"https:\/\/www.skechers.com.tr\/erkek-spor-giyim-c-2101?utm_source=blog&amp;utm_medium=content&amp;utm_campaign=spor-oncesi-isinma-hareketleri-nelerdir&amp;utm_term=2101\"><span style=\"font-weight: 400;\"> erkek spor giyim<\/span><\/a><span style=\"font-weight: 400;\"> \u00fcr\u00fcnlerinin hareketlerimizi k\u0131s\u0131tlamamas\u0131na \u00f6zen g\u00f6stermemiz gerekiyor. Herhangi bir <\/span><a href=\"https:\/\/www.skechers.com.tr\/ev-kiyafeti-c-1122?utm_source=blog&amp;utm_medium=content&amp;utm_campaign=spor-oncesi-isinma-hareketleri-nelerdir&amp;utm_term=1122\"><span style=\"font-weight: 400;\">ev k\u0131yafeti<\/span><\/a><span style=\"font-weight: 400;\"> ile \u0131s\u0131nmak do\u011fru g\u00f6r\u00fclm\u00fcyor. Zira, egzersiz s\u0131ras\u0131nda, v\u00fccudun yapaca\u011f\u0131 hareketlere haz\u0131rl\u0131k i\u00e7in \u0131s\u0131nma tercih ediliyor. Bu nedenle \u0131s\u0131nman\u0131n da ayn\u0131 \u00f6zenle yap\u0131lmas\u0131 \u00f6nem ta\u015f\u0131yor. V\u00fccudun, hareketleri ideal bir \u015fekilde yapmas\u0131 i\u00e7in k\u0131yafetin ki\u015fiye engel olmamas\u0131na dikkat ediliyor. Ancak bedenin s\u0131n\u0131rlar\u0131 gere\u011fi her hareket ilk denemede yap\u0131lamayabiliyor. Bu durumda bedenin s\u0131n\u0131rlar\u0131na sayg\u0131 duyarak yava\u015f yava\u015f ilerlemeye \u00e7al\u0131\u015fmak tavsiye ediliyor.\u00a0<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">Is\u0131nma Hareketleri Nelerdir?<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Spor \u00f6ncesi \u0131s\u0131nma hareketlerinin neler oldu\u011funu merak ediyorsan, her egzersiz i\u00e7in ayr\u0131 \u00f6neriler oldu\u011funu hat\u0131rlamal\u0131s\u0131n. \u0130\u015fte spor t\u00fcr\u00fcne g\u00f6re \u0131s\u0131nma \u00f6nerileri:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A\u011f\u0131rl\u0131k antrenman\u0131 yapacaksan \u00f6ncesinde hem egzersiz verimini art\u0131rmak hem de spor s\u0131ras\u0131nda sakatlanma riskini azaltmak i\u00e7in \u0131s\u0131nma hareketlerine ba\u015fvurabilirsin. V\u00fccudun hangi b\u00f6lgesini \u00e7al\u0131\u015ft\u0131racaksan \u0131s\u0131nma hareketlerini ona g\u00f6re se\u00e7melisin.\u00a0<\/span>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">\u00d6rne\u011fin e\u011fer kol kaslar\u0131n i\u00e7in kuvvet \u00e7al\u0131\u015facaksan Arm Circles yani kol \u00e7evirme ile \u0131s\u0131nabilirsin. Ayaklar\u0131n\u0131 omuz geni\u015fli\u011finde a\u00e7\u0131p kollar\u0131n\u0131 yana uzatmal\u0131 ve \u00f6nce dar, sonra daha geni\u015f \u00e7emberler \u00e7izebilirsin. Hareketi saat y\u00f6n\u00fcne ve saat y\u00f6n\u00fcn\u00fcn tersine do\u011fru tekrar edebilir ve kollar\u0131n\u0131n \u0131s\u0131nd\u0131\u011f\u0131n\u0131 hissedebilirsin.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Bilek a\u011f\u0131rl\u0131\u011f\u0131 kullanarak bacak \u00e7al\u0131\u015facaksan, mat \u00fczerine uzan\u0131p bacaklar\u0131n\u0131 tek tek havaya kald\u0131rarak \u00e7evirebilirsin.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Omuz \u0131s\u0131tmak i\u00e7in ise egzersiz \u00f6ncesinde damb\u0131llar\u0131 elinde tutarak omuzlar\u0131n\u0131 \u00f6nce geriye, sonra ileri do\u011fru yuvarlayabilirsin.\u00a0<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">(A\u011f\u0131rl\u0131k \u00e7al\u0131\u015f\u0131rken tercih edebilece\u011fin <\/span><a href=\"https:\/\/www.skechers.com.tr\/blog\/etkili-dambil-hareketleri\/\"><span style=\"font-weight: 400;\">etkili damb\u0131l hareketleri <\/span><\/a><span style=\"font-weight: 400;\">i\u00e7in hemen t\u0131kla!)<\/span><\/p>\n<figure id=\"attachment_1937\" aria-describedby=\"caption-attachment-1937\" style=\"width: 828px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" loading=\"lazy\" class=\"size-full wp-image-1937\" src=\"https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2021\/07\/pexels-yaroslav-shuraev-8691698.jpg\" alt=\"Is\u0131nma Hareketleri Nelerdir?\" width=\"828\" height=\"552\" srcset=\"https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2021\/07\/pexels-yaroslav-shuraev-8691698.jpg 828w, https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2021\/07\/pexels-yaroslav-shuraev-8691698-300x200.jpg 300w, https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2021\/07\/pexels-yaroslav-shuraev-8691698-768x512.jpg 768w\" sizes=\"(max-width: 828px) 100vw, 828px\" \/><figcaption id=\"caption-attachment-1937\" class=\"wp-caption-text\">Is\u0131nma Hareketleri Nelerdir?<\/figcaption><\/figure>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fitness \u00f6ncesinde \u0131s\u0131nma kaslar\u0131n hasar g\u00f6rmeden geli\u015fmesi i\u00e7in \u00f6nem ta\u015f\u0131yor. \u00d6zellikle tempolu programlara ba\u015flamadan \u00f6nce 5 dakika \u0131s\u0131nmay\u0131 ihmal etmemelisin. Hangi hareketi yapacaksan yap fitness \u00f6ncesi t\u00fcm bedeni spora haz\u0131rlaman avantaj sa\u011fl\u0131yor.\u00a0<\/span>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">\u00d6ncelikle ellerini birbirine kenetleyerek farkl\u0131 y\u00f6nlerde hareketler yapmal\u0131, saat y\u00f6n\u00fcnde ve saat y\u00f6n\u00fcn\u00fcn tersine yava\u015f\u00e7a d\u00f6nd\u00fcrerek el bilekleri \u0131s\u0131tmal\u0131s\u0131n. Ard\u0131ndan kollar\u0131n\u0131 kenetleyerek ileri do\u011fru uzatabildi\u011fin kadar uzatmal\u0131, sonra ayn\u0131 i\u015flemi yukar\u0131 ve arkaya do\u011fru yapmal\u0131s\u0131n. Kolunu ileri uzat\u0131rken dirsekten 90 derece b\u00fckt\u00fckten sonra di\u011fer elini dirse\u011finin alt\u0131na yerle\u015ftirmeli ve dirse\u011fini yuvarlayarak kollar\u0131n\u0131 hareket ettirmelisin.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Bacaklar\u0131 \u0131s\u0131tmak i\u00e7in ise, bacaklar\u0131n\u0131 tek tek dizden arkaya b\u00fckerek ellerinle ayaklar\u0131n\u0131 tutmal\u0131 ve yukar\u0131 a\u015fa\u011f\u0131 do\u011fru hareketlerle esnetmelisin. Bacaklar\u0131ndan birini bir sandalyeye dayayarak \u00fczerine kapaklanmay\u0131 denemelisin. B\u00f6ylece hem baca\u011f\u0131 hem de s\u0131rt ve bel b\u00f6l\u00fcm\u00fcn\u00fc \u0131s\u0131tabilirsin.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">\u0130ki bacak i\u00e7in de ayn\u0131 hareketleri yapt\u0131ktan sonra bacaklar\u0131n\u0131 omuz geni\u015fli\u011finde a\u00e7\u0131p belinden \u00f6nce yanlara sonra \u00f6ne ve arkaya do\u011fru hafif\u00e7e esneyebilirsin.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Kal\u00e7a ve bacak esnetmek i\u00e7in son hareketin ise \u015fu oluyor, bacaklar\u0131n\u0131 omuz geni\u015fli\u011finde a\u00e7t\u0131ktan sonra ellerinle ayak ucunu tutmal\u0131 ve dizlerini b\u00fckerek \u00e7\u00f6melmelisin. Ard\u0131ndan ellerini b\u0131rakmadan kalkarak kal\u00e7a kaslar\u0131n\u0131 esnetebilirsin.\u00a0<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ko\u015fu \u00f6ncesi \u0131s\u0131nma, egzersiz sert hareketler i\u00e7erdi\u011fi i\u00e7in dikkat gerektiriyor. \u00d6zellikle bacaklar\u0131n, bileklerin \u00e7ok iyi \u0131s\u0131nmas\u0131 gerekti\u011finin alt\u0131 \u00e7iziliyor. Ortalama 15 dakikal\u0131k dinamik \u0131s\u0131nma ile ko\u015fu performans\u0131n\u0131 %20 oran\u0131nda art\u0131rabilirsin. Uzun mesafe ko\u015facaksan enerjini verimli kullanmak i\u00e7in \u0131s\u0131nma \u00e7al\u0131\u015fmalar\u0131n\u0131 d\u00fc\u015f\u00fck tempoyla tekrarlamal\u0131s\u0131n. K\u0131sa mesafe ko\u015fularda daha tempolu \u00e7al\u0131\u015fmalara y\u00f6nelebilirsin.\u00a0<\/span>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">\u0130lk olarak hip circles ad\u0131 verilen kal\u00e7a \u00e7evirme hareketini yapmal\u0131s\u0131n. Ayakta dururken bir dizini 90 derece a\u00e7\u0131yla kald\u0131rmal\u0131 ve dizinle daireler \u00e7izerek kal\u00e7an\u0131 d\u0131\u015far\u0131 do\u011fru d\u00f6nd\u00fcrmelisin. Yava\u015f yava\u015f yapt\u0131\u011f\u0131n 8 tekrar\u0131n ard\u0131ndan di\u011fer baca\u011f\u0131n i\u00e7in ayn\u0131 hareketi tekrar edebilirsin.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Dilersen birka\u00e7 dakika<\/span><a href=\"https:\/\/www.skechers.com.tr\/blog\/ip-atlayarak-zayiflanir-mi\/\"><span style=\"font-weight: 400;\"> ip atlama<\/span><\/a><span style=\"font-weight: 400;\"> ile \u0131s\u0131nmay\u0131 s\u00fcrd\u00fcrebilirsin.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Son olarak hafif tempolu bir y\u00fcr\u00fcy\u00fc\u015f ile ko\u015fu i\u00e7in \u0131s\u0131nmay\u0131 sonland\u0131rabilirsin.\u00a0<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<h3><span style=\"font-weight: 400;\">Is\u0131nma Hareketleri Ka\u00e7 Dakika Yap\u0131lmal\u0131d\u0131r?<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Is\u0131nma hareketlerinin en az 5 -10 dakika yap\u0131lmas\u0131 \u00f6neriliyor. E\u011fer yo\u011fun egzersizler yap\u0131lacaksa, \u00f6rne\u011fin uzun parkurda ko\u015fu veya<\/span><a href=\"https:\/\/www.skechers.com.tr\/blog\/evde-kardiyo-nasil-yapilir\/\"><span style=\"font-weight: 400;\"> kardiyo<\/span><\/a><span style=\"font-weight: 400;\"> gibi egzersiz rutinleri tercih ediliyorsa, \u0131s\u0131nma s\u00fcresi 15 &#8211; 20 dakikaya \u00e7\u0131kar\u0131labiliyor. Egzersizin ard\u0131ndan yine ayn\u0131 s\u00fcredeki so\u011fuma \u00e7al\u0131\u015fmalar\u0131 ile g\u00fcnl\u00fck \u00e7al\u0131\u015fma sonland\u0131r\u0131labiliyor.\u00a0<\/span><\/p>\n<figure id=\"attachment_1938\" aria-describedby=\"caption-attachment-1938\" style=\"width: 828px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" loading=\"lazy\" class=\"size-full wp-image-1938\" src=\"https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2021\/07\/pexels-cottonbro-7676556.jpg\" alt=\"Is\u0131nma Hareketleri Ka\u00e7 Dakika Yap\u0131lmal\u0131d\u0131r?\" width=\"828\" height=\"552\" srcset=\"https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2021\/07\/pexels-cottonbro-7676556.jpg 828w, https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2021\/07\/pexels-cottonbro-7676556-300x200.jpg 300w, https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2021\/07\/pexels-cottonbro-7676556-768x512.jpg 768w\" sizes=\"(max-width: 828px) 100vw, 828px\" \/><figcaption id=\"caption-attachment-1938\" class=\"wp-caption-text\">Is\u0131nma Hareketleri Ka\u00e7 Dakika Yap\u0131lmal\u0131d\u0131r?<\/figcaption><\/figure>\n<h3><span style=\"font-weight: 400;\">Is\u0131nma Egzersizlerinin So\u011fuma Egzersizlerinden Fark\u0131 Nedir?<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Is\u0131nma ve so\u011fuma egzersizlerinin her ikisi de v\u00fccuda esneklik kazand\u0131rmay\u0131 hedefliyor. Ancak temelde ikisinin belli farklar\u0131 oldu\u011fundan s\u00f6z edilebiliyor: Is\u0131nma hareketlerinin yava\u015f yava\u015f nab\u0131z art\u0131rmas\u0131 ve ki\u015fiyi performansa haz\u0131rlamas\u0131 gerekirken so\u011fuman\u0131n h\u0131zl\u0131 olan kalp ritmini yava\u015f yava\u015f azaltmas\u0131 ve ki\u015fiyi g\u00fcnl\u00fck tempoya d\u00f6nd\u00fcrmesi bekleniyor. Benzer bir \u015fekilde nefes s\u0131kl\u0131\u011f\u0131 ve kan ak\u0131\u015f\u0131nda da ritim de\u011fi\u015fiklikleri hedefleniyor. Spor sonras\u0131nda so\u011fuma hareketleri yap\u0131lmad\u0131\u011f\u0131nda<\/span><a href=\"https:\/\/www.skechers.com.tr\/blog\/laktik-asit-nedir-laktik-asitin-zararlari-nelerdir\/\"><span style=\"font-weight: 400;\"> laktik asit<\/span><\/a><span style=\"font-weight: 400;\"> birikimi daha \u00e7ok oluyor. Bu da beraberinde daha \u00e7ok kas a\u011fr\u0131s\u0131, daha uzun s\u00fcre kas sertle\u015fmesini getiriyor.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Sen de diledi\u011fin sporu yapmadan \u00f6nce \u0131s\u0131nmaya vakit ay\u0131rarak esnemenin bir\u00e7ok faydas\u0131n\u0131 bedeninde deneyimleyebilirsin. Is\u0131nma esnas\u0131nda dengede durma problemi ya\u015famamak ad\u0131na aya\u011f\u0131nda sportif ayakkab\u0131lar\u0131n bulunmas\u0131n\u0131 tercih edebilirsin. Egzersiz ve \u0131s\u0131nma s\u00fcre\u00e7lerinde ki\u015filerin kendini iyi hissetmesi de spora \u015fevk kat\u0131yor. Kendini \u015f\u0131k ve sportif hissetmek i\u00e7in k\u0131yafetine uygun<\/span><a href=\"https:\/\/www.skechers.com.tr\/spor-ayakkabi-c-6004?renk=cok-renkli&amp;utm_source=blog&amp;utm_medium=content&amp;utm_campaign=spor-oncesi-isinma-hareketleri-nelerdir&amp;utm_term=6004\"><span style=\"font-weight: 400;\"> renkli spor ayakkab\u0131<\/span><\/a><span style=\"font-weight: 400;\"> se\u00e7eneklerine kombininde yer verebilir, kendini daha enerjik hissedebilirsin. Elbette karizmatik tarz\u0131ndan \u00f6d\u00fcn vermemek ad\u0131na tek renk kombinleri ve<\/span><a href=\"https:\/\/www.skechers.com.tr\/spor-ayakkabi-c-6004?renk=siyah&amp;utm_source=blog&amp;utm_medium=content&amp;utm_campaign=spor-oncesi-isinma-hareketleri-nelerdir&amp;utm_term=6004\"><span style=\"font-weight: 400;\"> siyah spor ayakkab\u0131<\/span><\/a><span style=\"font-weight: 400;\"> modellerini de giyebilirsin. Sen de diledi\u011fin renkte, model, \u00f6zellik ve tarzdaki spor ayakkab\u0131lar ve spora \u015f\u0131kl\u0131k katan k\u0131yafetler i\u00e7in Skechers\u2019\u0131 tercih edebilirsin. Skechers koleksiyonunu inceleyerek sana hem \u0131s\u0131nmada hem de egzersizde destek olacak esnek yard\u0131mc\u0131lara kolayl\u0131kla ula\u015fabilirsin. Hareket \u00f6zg\u00fcrl\u00fc\u011f\u00fcn\u00fc doyas\u0131ya ya\u015famak i\u00e7in hemen dolab\u0131nda Skechers\u2019a yer a\u00e7!\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Sa\u011fl\u0131kl\u0131 bir ya\u015fam\u0131n olmazsa olmazlar\u0131 aras\u0131na ilk s\u0131ray\u0131 \u015f\u00fcphesiz egzersiz al\u0131yor. Antrenmanlar \u00f6ncesinde \u0131s\u0131nma hareketleri ve sonras\u0131nda so\u011fuma yapmak, ki\u015finin kaslar\u0131n\u0131n daha h\u0131zl\u0131 onar\u0131lmas\u0131na, bedenin antrenmana ve sonras\u0131nda g\u00fcnl\u00fck hayata daha h\u0131zl\u0131 adapte olmas\u0131na yard\u0131mc\u0131 oluyor.\u00a0 Spor yaparken a\u015fa\u011f\u0131daki temel hareketleri \u0131s\u0131nma i\u00e7in tercih edebilirsin:\u00a0 Dizlerini yukar\u0131 \u00e7ekerek \u0131s\u0131nabilirsin. Yerinde sayarak, hafif tempoda ko\u015farken bir [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":1935,"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>Spor \u00d6ncesi Is\u0131nma Hareketleri Nelerdir? - Skechers Blog<\/title>\n<meta name=\"description\" content=\"Spor \u00f6ncesi \u0131s\u0131nma hareketleri nelerdir, ka\u00e7 dakika ve nas\u0131l \u0131s\u0131nma yap\u0131lmal\u0131d\u0131r merak ediyorsan\u0131z Skechers Blog&#039;a t\u0131klay\u0131n.\" \/>\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\/spor-oncesi-isinma-hareketleri-nelerdir\/\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Spor \u00d6ncesi Is\u0131nma Hareketleri Nelerdir? 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