{"id":2733,"date":"2022-11-24T19:13:32","date_gmt":"2022-11-24T19:13:32","guid":{"rendered":"https:\/\/www.skechers.com.tr\/blog\/?p=2733"},"modified":"2022-11-24T19:13:32","modified_gmt":"2022-11-24T19:13:32","slug":"pliometrik-antrenman-nedir-nasil-yapilir","status":"publish","type":"post","link":"https:\/\/www.skechers.com.tr\/blog\/pliometrik-antrenman-nedir-nasil-yapilir\/","title":{"rendered":"Pliometrik Antrenman Nedir? Nas\u0131l Yap\u0131l\u0131r?"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">Fit kalmak, sa\u011fl\u0131kl\u0131 ve zinde bir bedene kavu\u015fmak i\u00e7in yap\u0131lan egzersizler, her ge\u00e7en g\u00fcn \u00e7e\u015fitleniyor. Yeni yeni isimler, hareketler ve kurallar ile farkl\u0131 antrenman \u00e7e\u015fitleri hayat\u0131m\u0131za giriyor. Son y\u0131llarda pop\u00fclerle\u015fen antrenmanlar aras\u0131nda <\/span><b>pliometrik egzersizler<\/b><span style=\"font-weight: 400;\"> de yer al\u0131yor. Bedeni maksimum d\u00fczeyde zorlayarak yap\u0131lan pliometrik antrenmanlar, kas edinimi ve koordinasyon sa\u011fl\u0131yor. Kondisyon geli\u015ftirmek isteyen sporcular, egzersiz programlar\u0131na haftada 1-2 kez pliometrik \u00e7al\u0131\u015fma ekliyor. Sen de pliometrik antrenman hakk\u0131nda daha fazla bilgiye yaz\u0131m\u0131z arac\u0131l\u0131\u011f\u0131yla ula\u015fabilirsin!\u00a0<\/span><\/p>\n<h2><span style=\"font-weight: 400;\">Pliometrik Antrenman Nedir?<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Pliometrik antrenman, Latince \u201cplyo\u201d ve \u201cmetrics\u201d kelimelerinin bir araya gelmesinden ad\u0131n\u0131 al\u0131yor. Kelime, \u00f6l\u00e7\u00fclebilir art\u0131\u015f olarak dilimize \u00e7evriliyor. Kas g\u00fcc\u00fcn\u00fc art\u0131rmay\u0131 ama\u00e7layan egzersizler, ba\u011f\u0131ms\u0131z hareketlerin h\u0131z ve g\u00fcc\u00fcn\u00fcn bir araya gelmesinden olu\u015fuyor. \u00d6yle ki bu antrenmanlarda \u015f\u0131nav, tekme, z\u0131plama gibi farkl\u0131 hareketler ard\u0131\u015f\u0131k yap\u0131l\u0131yor.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Y\u00fcksek \u015fiddetli bu antrenman, \u00f6zellikle farkl\u0131 spor dallar\u0131yla ilgilenenlerin se\u00e7imi oluyor. B\u00f6ylelikle hem kondisyon hem de kas g\u00fcc\u00fc ve koordinasyon geli\u015fiyor. Ancak sadece profesyonellerin bu antrenmana y\u00f6neldi\u011fini d\u00fc\u015f\u00fcnmemelisin. Aktif hareketlerle dolu ve y\u00fcksek yo\u011funluklu pliometrik antrenmanlar, amat\u00f6rlerin de se\u00e7imi olabiliyor.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Pliometrik antrenmanda yer alan hareketlerin ortak noktas\u0131, v\u00fccut a\u011f\u0131rl\u0131klar\u0131 ile yap\u0131lmalar\u0131 oluyor. Kaslar\u0131n h\u0131zl\u0131 ve g\u00fc\u00e7l\u00fc tepki vermesini \u00f6\u011freten \u00e7al\u0131\u015fmalar, k\u0131sa s\u00fcrede v\u00fccudu e\u011fitmenin yolu oluyor. \u00c7al\u0131\u015fmalar s\u0131ras\u0131nda eksantrik, konsantrik, izometrik d\u00f6ng\u00fcler aktifle\u015ftiriliyor. Bu antrenmanlar s\u0131ras\u0131nda ortaya \u00e7\u0131kan enerji ile kaslar geli\u015firken koordinasyon ve h\u0131z da art\u0131yor. Pliometrik antrenmanlardaki hareketler, h\u0131z \u00e7al\u0131\u015fmalar\u0131 gibi maksimum kas\u0131lma hedefi ile yap\u0131l\u0131yor. Hatta kas\u0131lma \u015fiddeti %100 olarak ama\u00e7lan\u0131yor.<\/span><\/p>\n<figure id=\"attachment_2736\" aria-describedby=\"caption-attachment-2736\" style=\"width: 640px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" loading=\"lazy\" class=\"wp-image-2736 size-full\" src=\"https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2022\/11\/pexels-cottonbro-studio-7675414.jpg\" alt=\"Pliometrik Antrenman Nedir?\" width=\"640\" height=\"960\" srcset=\"https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2022\/11\/pexels-cottonbro-studio-7675414.jpg 640w, https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2022\/11\/pexels-cottonbro-studio-7675414-200x300.jpg 200w, https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2022\/11\/pexels-cottonbro-studio-7675414-370x555.jpg 370w, https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2022\/11\/pexels-cottonbro-studio-7675414-440x660.jpg 440w\" sizes=\"(max-width: 640px) 100vw, 640px\" \/><figcaption id=\"caption-attachment-2736\" class=\"wp-caption-text\">Pliometrik Antrenman Nedir?<\/figcaption><\/figure>\n<p><span style=\"font-weight: 400;\">Peki pliometrik \u00e7al\u0131\u015fmalar nas\u0131l olmal\u0131?\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Her hareketi yaparken h\u0131zl\u0131 olmal\u0131 ve g\u00fc\u00e7 uygulamal\u0131s\u0131n.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">S\u0131\u00e7rama ve ini\u015fler s\u0131ras\u0131nda yumu\u015fak olmal\u0131, kal\u00e7a ve diz eklemlerinde hareket sertli\u011fini absorbe etmelisin.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hareketi h\u0131zl\u0131 yaparken do\u011fru teknikten \u00f6d\u00fcn vermemelisin.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">S\u0131\u00e7rad\u0131\u011f\u0131n y\u00fcksekli\u011fi dikkate almal\u0131 ve zamanla daha y\u00fckse\u011fi hedeflemelisin.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hareketleri en az 3 en fazla 12 tekrarla yapabilirsin.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">En az 3, en fazla 6 set yapmal\u0131s\u0131n.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Uygulama s\u00fcresi ne olursa olsun dinlenme i\u00e7in en az 60-90 saniye zaman ay\u0131rmal\u0131s\u0131n. Di\u011fer sete ge\u00e7ti\u011finde hala nefes nefeseysen kendine 30 saniye daha dinlenme s\u00fcresi vermelisin.\u00a0<\/span><\/li>\n<\/ul>\n<h2><span style=\"font-weight: 400;\">Pliometrik Antrenman Tarihi<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">1970\u2019li y\u0131llardan itibaren hayat\u0131m\u0131zda olan pliometrik antrenmanlar\u0131n \u00e7\u0131k\u0131\u015f yeri Do\u011fu Avrupa \u00fclkeleri oluyor. Sovyetler Birli\u011fi, Romanya gibi \u00fclkelerde, atletizm, cimnastik, halter sporcular\u0131n\u0131n antrenmanlar\u0131 yapt\u0131\u011f\u0131 biliniyor. Takvimler 1975\u2019i g\u00f6sterdi\u011finde, pliometrik antrenmanlar\u0131n pop\u00fclerli\u011fi Amerika\u2019ya ula\u015f\u0131yor. Fred Wilt adl\u0131 atletizm antren\u00f6r\u00fc, \u00fclkede bu egzersizleri kullanmaya ba\u015fl\u0131yor. Zaman i\u00e7inde, voleybol, basketbol, futbol gibi bran\u015flarda da hareketler kendine yer buluyor. \u00d6zellikle derinlik s\u0131\u00e7ramalar\u0131, \u00e7amurlu zeminde s\u0131\u00e7rama hareketleri sporcular\u0131n vazge\u00e7ilmezi oluyor.\u00a0<\/span><\/p>\n<figure id=\"attachment_2737\" aria-describedby=\"caption-attachment-2737\" style=\"width: 800px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" loading=\"lazy\" class=\"size-full wp-image-2737\" src=\"https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2022\/11\/pexels-cottonbro-studio-7676552.jpg\" alt=\"Pliometrik Antrenman Tarihi\" width=\"800\" height=\"553\" srcset=\"https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2022\/11\/pexels-cottonbro-studio-7676552.jpg 800w, https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2022\/11\/pexels-cottonbro-studio-7676552-300x207.jpg 300w, https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2022\/11\/pexels-cottonbro-studio-7676552-768x531.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><figcaption id=\"caption-attachment-2737\" class=\"wp-caption-text\">Pliometrik Antrenman Tarihi<\/figcaption><\/figure>\n<p><span style=\"font-weight: 400;\">Pliometrik antrenman hakk\u0131nda bilgilere ula\u015ft\u0131k\u00e7a, \u00e7al\u0131\u015fman\u0131n kardiyo ile ayn\u0131 oldu\u011funu d\u00fc\u015f\u00fcnebilirsin. Oysa sistematik farklar s\u00f6z konusu. Kardiyoda v\u00fccudun ya\u011f yakmas\u0131 hedefiyle hafif tempolu antrenmanlar yap\u0131l\u0131yor. Oysa pliometrik antrenmanda ama\u00e7 <\/span><b>kas kazan\u0131m\u0131<\/b><span style=\"font-weight: 400;\"> oluyor. Elbette ya\u011f yak\u0131m\u0131 da beraberinde geliyor. Pliometrik antrenman, temposu hareketleri ve temel hedefi ile kardiyodan farkl\u0131la\u015f\u0131yor.\u00a0<\/span><\/p>\n<h2><span style=\"font-weight: 400;\">Pliometrik Antrenman\u0131n Faydalar\u0131 Nelerdir?<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">H\u0131z\u0131n, maksimum kas enerjisinin g\u00fcndemde oldu\u011fu <\/span><b>pliometrik antrenmanlar\u0131n faydalar\u0131 <\/b><span style=\"font-weight: 400;\">saymakla bitmiyor. Mutlaka profesyonel bir antren\u00f6r ile yap\u0131lmas\u0131 gereken \u00e7al\u0131\u015fmalar\u0131n yararlar\u0131 \u015f\u00f6yle s\u0131ralan\u0131yor:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">V\u00fccut maksimum oranda esniyor. Kas liflerinin ve ba\u011f dokular\u0131n elastikiyetini art\u0131r\u0131yor. D\u00fczenli pliometrik antrenman sayesinde bedeninin s\u0131n\u0131rlar\u0131n\u0131 geli\u015ftirebilirsin.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Esnekli\u011fin artmas\u0131 sayesinde, ad\u0131m ad\u0131m y\u00fckseltilen tempo s\u0131ras\u0131nda sakatlanma riski en aza iniyor. D\u00fczenli antrenman ile di\u011fer sporlarda dahi daha az sakatlanma riskine sahip olabilirsin.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Gerilme ve gev\u015feme s\u0131ras\u0131nda olu\u015fan enerjinin kaslar taraf\u0131ndan bir s\u00fcre depolanmas\u0131n\u0131 sa\u011fl\u0131yor.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">G\u00fcnl\u00fck hayatta kondisyonu art\u0131r\u0131yor. Hem solunum hem de kas kondisyonu i\u00e7in fayda alabilirsin.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">H\u0131zl\u0131 \u00e7al\u0131\u015fma prensibi, ani enerji birikimlerine kar\u015f\u0131 dayan\u0131kl\u0131l\u0131\u011f\u0131 destekliyor. Sert hareketlere kar\u015f\u0131 daha sa\u011flam kaslara sahip olabilirsin.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Herhangi bir ekipmana ihtiya\u00e7 duyulmadan yap\u0131l\u0131yor. Bu \u00f6zelli\u011fi sayesinde g\u00fcn\u00fcn her an\u0131nda her yerde yap\u0131labiliyor. Diledi\u011fin her zaman dilimini sporla de\u011ferlendirebilirsin.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Kan ak\u0131\u015f\u0131n\u0131 art\u0131r\u0131yor. H\u00fccrelere besin ve oksijen ta\u015f\u0131nmas\u0131n\u0131 sa\u011fl\u0131yor.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Metabolizma h\u0131zlan\u0131yor. Ki\u015fi kendini daha canl\u0131 hissediyor.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Kalori yak\u0131m\u0131 h\u0131zlan\u0131yor. Formda kalmay\u0131 kolayla\u015ft\u0131r\u0131yor. Siz de d\u00fczenli antrenmanla kilo kontrol\u00fc sa\u011flayabilirsin.\u00a0<\/span><\/li>\n<\/ul>\n<h2><span style=\"font-weight: 400;\">Pliometrik Antrenmanda Nelere Dikkat Edilmelidir?<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Bu antrenman t\u00fcr\u00fcn\u00fc yapabilmek i\u00e7in belirli bir fitness seviyesine ula\u015fm\u0131\u015f olmal\u0131s\u0131n. Tendon, ba\u011f, kas ve eklemler i\u00e7in y\u0131prat\u0131c\u0131 olacak bu hareketlere haz\u0131r olmadan ba\u015flamak, v\u00fccudun ekstra zorlanmas\u0131n\u0131 beraberinde getirebiliyor. \u00d6zellikle bilekler, dizler hassasiyet ya\u015fayabiliyor. Bu nedenle pliometrik antrenman yapmadan \u00f6nce ad\u0131m ad\u0131m ilerlemeli ve bedenini haz\u0131rlamal\u0131s\u0131n.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Egzersizin kuvveti ne kadar fazlaysa, hareket s\u0131ras\u0131nda ge\u00e7en s\u00fcrenin o kadar k\u0131sa olmas\u0131 gerekiyor. Ancak dinlenme i\u00e7in gereken s\u00fcre uzuyor. \u00d6rne\u011fin 10 saniyelik bir hareket sonras\u0131nda 30 saniye dinlenmen gerekebiliyor. Bu tip t\u00fcyolara dikkat etmeden bilin\u00e7siz antrenmanlar yapmak ise sakatl\u0131klar\u0131 beraberinde getiriyor.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Di\u011fer taraftan, egzersizler s\u0131ras\u0131nda h\u0131z gerekti\u011fi i\u00e7in seni yava\u015flatacak bol kesimli <\/span><a href=\"https:\/\/www.skechers.com.tr\/erkek-kapusonlu-sweatshirt-c-2103?utm_source=content&amp;utm_medium=blog&amp;utm_campaign=pliometrik-antrenman&amp;utm_term=2103\"><span style=\"font-weight: 400;\">erkek sweatshirt modelleri<\/span><\/a><span style=\"font-weight: 400;\"> veya e\u015fofmanlar giymemelisin. Bunun yerine savrulmayacak kadar dar kesimde olan <\/span><a href=\"https:\/\/www.skechers.com.tr\/kadin-spor-tayt-c-1109?utm_source=content&amp;utm_medium=blog&amp;utm_campaign=pliometrik-antrenman&amp;utm_term=1109\"><span style=\"font-weight: 400;\">kad\u0131n spor tayt<\/span><\/a><span style=\"font-weight: 400;\"> \u00e7e\u015fitlerine y\u00f6nelebilirsin.\u00a0<\/span><\/p>\n<figure id=\"attachment_2738\" aria-describedby=\"caption-attachment-2738\" style=\"width: 800px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" loading=\"lazy\" class=\"size-full wp-image-2738\" src=\"https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2022\/11\/pexels-cottonbro-studio-7688862.jpg\" alt=\"Pliometrik Antrenman\u0131n Faydalar\u0131 Nelerdir?\" width=\"800\" height=\"553\" srcset=\"https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2022\/11\/pexels-cottonbro-studio-7688862.jpg 800w, https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2022\/11\/pexels-cottonbro-studio-7688862-300x207.jpg 300w, https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2022\/11\/pexels-cottonbro-studio-7688862-768x531.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><figcaption id=\"caption-attachment-2738\" class=\"wp-caption-text\">Pliometrik Antrenman\u0131n Faydalar\u0131 Nelerdir?<\/figcaption><\/figure>\n<p><span style=\"font-weight: 400;\">Pliometrik antrenmanda dikkat etmen gerekenler aras\u0131nda ayakkab\u0131lar da var. Sert ad\u0131mlara kar\u015f\u0131 \u00f6zel \u015fok emici teknolojilerden destek almal\u0131s\u0131n. Bu teknolojiye sahip olan erkek ve <\/span><a href=\"https:\/\/www.skechers.com.tr\/kadin-spor-ayakkabilar-c-1004?utm_source=content&amp;utm_medium=blog&amp;utm_campaign=pliometrik-antrenman&amp;utm_term=1004\"><span style=\"font-weight: 400;\">kad\u0131n spor ayakkab\u0131<\/span><\/a><span style=\"font-weight: 400;\"> modellerini tercih edebilirsin. Bu \u00f6zelli\u011fi ay\u0131rt etmek i\u00e7in antrenmanda kullanaca\u011f\u0131n ayakkab\u0131lar\u0131 se\u00e7erken \u00f6zellikle orta taban \u00f6zelliklerine dikkat etmelisin.\u00a0<\/span><\/p>\n<h2><span style=\"font-weight: 400;\">Pliometrik Antrenman Hareketleri Nelerdir?<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">V\u00fccut a\u011f\u0131rl\u0131\u011f\u0131yla yap\u0131lan <\/span><b>pliometrik antrenman hareketler<\/b><span style=\"font-weight: 400;\">i aras\u0131nda bilinen bir\u00e7ok eylem s\u0131ralan\u0131yor. \u00c7al\u0131\u015fma rutininde yer alabilece\u011finiz pliometrik etki g\u00f6steren hareketlerden baz\u0131lar\u0131 \u015f\u00f6yle s\u0131ralan\u0131yor:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Box Jump<\/b><span style=\"font-weight: 400;\">: Ellerini omuz geni\u015fli\u011finde a\u00e7arak 20 cm y\u00fcksekli\u011finde bir kutuya y\u00fcz\u00fcn d\u00f6n\u00fck \u015fekilde durmal\u0131s\u0131n. Bacaklar\u0131ndan g\u00fc\u00e7 alarak kutunun \u00fcst\u00fcne z\u0131plaman gerekiyor. Sonras\u0131nda dik konuma gelmeli ve kal\u00e7an\u0131n gerilmesini sa\u011flamal\u0131s\u0131n. Sonra tekrar ba\u015flang\u0131\u00e7 pozisyonuna d\u00f6nebilirsin.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Jump Lunge<\/b><span style=\"font-weight: 400;\">: \u00d6ne do\u011fru ad\u0131m atarak arkadaki aya\u011f\u0131nla diz \u00fcst\u00fcne \u00e7\u00f6kmelisin. \u0130yice \u00e7\u00f6kt\u00fc\u011f\u00fcn s\u0131rada dizlerinin 90 derece a\u00e7\u0131 olu\u015fturmas\u0131na dikkat etmelisin. Sonras\u0131nda nefes vererek kalkmal\u0131 ve ilerideki aya\u011f\u0131n\u0131n bir ad\u0131m \u00f6tesine ad\u0131m atarak yeniden \u00e7\u00f6kmelisin.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Mountain Climbers<\/b><span style=\"font-weight: 400;\">: \u015e\u0131nav pozisyonundayken ard\u0131\u015f\u0131k olarak dizlerini karn\u0131na do\u011fru \u00e7ekmelisin. Bir sa\u011f, bir sol dizini \u00e7ekerek hareketi yapabilirsin.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Bench Sprint with Medicine Ball<\/b><span style=\"font-weight: 400;\">: Bench pozisyonundayken eline alaca\u011f\u0131n medicine egzersiz topunu yukar\u0131 at\u0131p tutmal\u0131s\u0131n. Kollar\u0131n topu tutarken dirseklerden b\u00fckmelisin. Topu atarken uzun poza getirmelisin.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Bench Squat Jump<\/b><span style=\"font-weight: 400;\">: Bench \u00fczerine oturduktan sonra dizlerin omuz hizas\u0131nda a\u00e7\u0131k, kollar\u0131n \u00e7ene hizas\u0131nda birle\u015ftirilmi\u015f durumda, kal\u00e7andan g\u00fc\u00e7 alarak z\u0131plamal\u0131s\u0131n. Z\u0131playarak kalkt\u0131ktan sonra v\u00fccudunu dik pozisyona getirip kollar\u0131n\u0131 bedeninin iki yan\u0131na do\u011fru itmelisin. Sonras\u0131nda ba\u015flang\u0131\u00e7 pozisyonuna ge\u00e7mek \u00fczere yeniden \u00e7\u00f6melerek oturman yeterli.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Bunun yan\u0131nda skater jumps, broad jumps, weighted lateral jump, scissor jumps, dot drill, lateral box shuffles, barbell squat jumps, bosu ball burpes, lateral box jump, front box jump gibi hareketleri de egzersiz program\u0131na dahil edebilirsin. \u00d6rne\u011fin y\u00fcr\u00fcy\u00fc\u015f ile \u0131s\u0131nma yapt\u0131ktan sonra pliometrik hareketlere ge\u00e7ebilirsin. Ancak bu hareketleri h\u0131zl\u0131 ve g\u00fc\u00e7 kullanarak yapaca\u011f\u0131n i\u00e7in kesinlikte \u015fok emici \u00f6zelli\u011fi olan<\/span><a href=\"https:\/\/www.skechers.com.tr\/erkek-yuruyus-ayakkabilari-c-2002?utm_source=content&amp;utm_medium=blog&amp;utm_campaign=pliometrik-antrenman&amp;utm_term=2002\"><span style=\"font-weight: 400;\"> erkek y\u00fcr\u00fcy\u00fc\u015f ayakkab\u0131s\u0131<\/span><\/a><span style=\"font-weight: 400;\"> giymelisin.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Skechers modern teknolojileri ve \u015f\u0131k tasar\u0131mlar\u0131yla konforlu spor deneyimini ya\u015fat\u0131yor. Sen de <\/span><b>pliometrik \u00e7al\u0131\u015fmalar<\/b><span style=\"font-weight: 400;\"> s\u0131ras\u0131nda giyebilece\u011fin erkek ve kad\u0131n k\u0131yafetleri, ayakkab\u0131lar\u0131 koleksiyonda bulabilirsin. Tasar\u0131mlar \u00f6yle \u00e7e\u015fitli ki, <\/span><a href=\"https:\/\/www.skechers.com.tr\/erkek-spor-sortlar-c-2105?utm_source=content&amp;utm_medium=blog&amp;utm_campaign=pliometrik-antrenman&amp;utm_term=2105\"><span style=\"font-weight: 400;\">erkek spor \u015fort<\/span><\/a><span style=\"font-weight: 400;\"> modelleri de kad\u0131nlar i\u00e7in <\/span><a href=\"https:\/\/www.skechers.com.tr\/kadin-sporcu-sutyenleri-c-1107?utm_source=content&amp;utm_medium=blog&amp;utm_campaign=pliometrik-antrenman&amp;utm_term=1107\"><span style=\"font-weight: 400;\">sporcu s\u00fctyenleri<\/span><\/a><span style=\"font-weight: 400;\"> de Skechers koleksiyonunda yer al\u0131yor. Sen de hemen incele, sipari\u015f ver!<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Fit kalmak, sa\u011fl\u0131kl\u0131 ve zinde bir bedene kavu\u015fmak i\u00e7in yap\u0131lan egzersizler, her ge\u00e7en g\u00fcn \u00e7e\u015fitleniyor. Yeni yeni isimler, hareketler ve kurallar ile farkl\u0131 antrenman \u00e7e\u015fitleri hayat\u0131m\u0131za giriyor. Son y\u0131llarda pop\u00fclerle\u015fen antrenmanlar aras\u0131nda pliometrik egzersizler de yer al\u0131yor. Bedeni maksimum d\u00fczeyde zorlayarak yap\u0131lan pliometrik antrenmanlar, kas edinimi ve koordinasyon sa\u011fl\u0131yor. Kondisyon geli\u015ftirmek isteyen sporcular, egzersiz programlar\u0131na [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":2735,"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>Pliometrik Antrenman Nedir? Nas\u0131l Yap\u0131l\u0131r? - Skechers Blog<\/title>\n<meta name=\"description\" content=\"Pliometrik antrenman ile sen de egzersiz rutinini \u00e7e\u015fitlendirebilirsin. 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