{"id":540,"date":"2018-08-31T11:54:29","date_gmt":"2018-08-31T11:54:29","guid":{"rendered":"http:\/\/www.skechers.com.tr\/blog\/?p=540"},"modified":"2021-05-17T09:03:23","modified_gmt":"2021-05-17T09:03:23","slug":"acik-havada-spor-yapmanin-fadalari","status":"publish","type":"post","link":"https:\/\/www.skechers.com.tr\/blog\/acik-havada-spor-yapmanin-fadalari\/","title":{"rendered":"A\u00e7\u0131k Havada Spor Yapman\u0131n Faydalar\u0131 Ve Egzersizin \u00d6nemi"},"content":{"rendered":"

\u00d6zellikle yaz mevsiminde, formunu korumak isteyenler ve spor salonlar\u0131n\u0131n d\u0131\u015f\u0131nda y\u00fcr\u00fcy\u00fc\u015f ya da ko\u015fu yapmak isteyenler kendilerini a\u00e7\u0131k havan\u0131n kollar\u0131na at\u0131yorlar.
\nA\u00e7\u0131k havada spor yapman\u0131n faydalar\u0131<\/strong> saymakla bitmez ancak egzersiz yapmadan \u00f6nce atlanmamas\u0131 gereken bir ad\u0131m vard\u0131r. Egzersize ba\u015flamadan \u00f6nce \u0131s\u0131nma hareketleri yapmak gerekti\u011fini art\u0131k herkes biliyor.<\/p>\n

Egzersiz \u00f6ncesi \u0131s\u0131nmak, v\u00fccut \u0131s\u0131s\u0131n\u0131 y\u00fckseltir, beyin kas ileti\u015fimini ba\u015flatarak v\u00fccudu zihnen ve bedenen haz\u0131r hale getirir. B\u00f6ylece egzersiz s\u0131ras\u0131nda meydana gelebilecek olan sakatl\u0131k ve incinmelerin riskini azalt\u0131r.<\/p>\n

A\u00e7\u0131k havada egzersiz yapanlar<\/strong>, y\u00fcr\u00fcy\u00fc\u015fe ya da ko\u015fuya \u00e7\u0131kanlar\u0131n zay\u0131flama hareketleri<\/strong> yaparken, yapt\u0131\u011f\u0131 spordan maksimum fayday\u0131 almak i\u00e7in yaz\u0131m\u0131zda verece\u011fimiz egzersiz \u00f6ncesi \u0131s\u0131nma hareketlerini yapmalar\u0131 b\u00fcy\u00fck \u00f6nem ta\u015f\u0131yor.<\/p>\n

A\u00e7\u0131k Havada Ko\u015fu<\/u><\/strong><\/a> \u00d6ncesi Is\u0131nma Taktikleri<\/h2>\n

A\u00e7\u0131k havada ko\u015fmadan \u00f6nce baz\u0131 \u0131s\u0131nma hareketleri yapmak gereklidir. Yap\u0131lan bu \u0131s\u0131nma hareketleri konsantrasyonu artt\u0131r\u0131r, sonradan olu\u015fabilecek kas a\u011fr\u0131lar\u0131n\u0131 \u00f6nler ve daha rahat bir egzersiz yapmaya yard\u0131mc\u0131 olur. \u0130\u015fte ko\u015fu \u00f6ncesinde yapabilece\u011finiz \u0131s\u0131nma hareketleri\u2026<\/p>\n

Bacak Kaslar\u0131 \u0130\u00e7in Is\u0131nma Hareketleri<\/h2>\n

Bacak kaslar\u0131n\u0131z\u0131 esnetirken destek alabilece\u011finiz bir direk veya bank bulun. Sa\u011f baca\u011f\u0131n\u0131z\u0131 kald\u0131r\u0131p \u00f6ne arkaya do\u011fru hareket ettirin. 8-12 defa tekrarlad\u0131ktan sonra ayn\u0131 hareketi di\u011fer baca\u011f\u0131n\u0131za uygulay\u0131n. Bunlar\u0131 yaparken v\u00fccudunuzu dik tutmal\u0131s\u0131n\u0131z.
\nBacak ve kal\u00e7an\u0131z\u0131 esnetmek i\u00e7in sa\u011f aya\u011f\u0131n\u0131z\u0131 kald\u0131rarak \u00f6ne do\u011fru b\u00fcy\u00fck bir ad\u0131m atarm\u0131\u015f gibi yap\u0131n. \u0130ki baca\u011f\u0131n\u0131zla bu \u0131s\u0131nma hareketini 8-12 kez tekrarlay\u0131n.
\nSon a\u015famada pozisyonunuzu bozmadan ileri do\u011fru att\u0131\u011f\u0131n\u0131z ad\u0131m\u0131 yan do\u011fru at\u0131n. Sa\u011f baca\u011f\u0131n\u0131z\u0131 kald\u0131r\u0131p dizlerinizi b\u00fckt\u00fckten sonra i\u00e7ten d\u0131\u015fa do\u011fru dairesel hareketler \u00e7izin. Ayn\u0131 hareketi yine sol baca\u011f\u0131n\u0131za da 10-15 kez uygulay\u0131n.<\/p>\n

\"\"<\/a><\/p>\n

\"\"
Skechers Spor Ayakkab\u0131<\/figcaption><\/figure>\n

Dizler \u0130\u00e7in Is\u0131nma Hareketleri<\/h2>\n

A\u00e7\u0131k hava egzersizleri<\/strong> yapmadan \u00f6nce \u0131s\u0131nma hareketlerinde s\u0131ra dizlerdeki kaslar\u0131 \u00e7al\u0131\u015ft\u0131rmakta\u2026
\nDizleri \u00e7al\u0131\u015ft\u0131rmak i\u00e7in \u00e7ok basit bir hareket var. Ayaktayken ellerinizi dizlerinizi \u00fczerine koyun ve bu \u015fekilde dizlerinizle yava\u015f\u00e7a daireler \u00e7izin. Birka\u00e7 kez yapt\u0131ktan sonra ayn\u0131 hareketi ters y\u00f6nde yap\u0131n.
\nDestek alabilece\u011finiz bir yer bulduktan sonra v\u00fccudunuzu sabit tutun. Nefes al\u0131n ve nefes verirken \u00f6ne do\u011fru uzanarak tek baca\u011f\u0131n\u0131z\u0131 arkaya do\u011fru uzat\u0131n. Sonra ayn\u0131 hareketi di\u011fer baca\u011f\u0131n\u0131zla uygulay\u0131n.<\/p>\n

Bel ve Kar\u0131n Kaslar\u0131 \u0130\u00e7in Is\u0131nma Hareketleri<\/h2>\n

Spor esnas\u0131nda, zay\u0131flama hareketleri yapmadan \u00f6nce bel ve kar\u0131n kaslar\u0131n\u0131 da \u00f6nceden \u00e7al\u0131\u015ft\u0131r\u0131p spora haz\u0131r hale getirmek sa\u011fl\u0131k i\u00e7in \u00f6nemlidir. A\u00e7\u0131k havada spor yapman\u0131n faydalar\u0131<\/strong>ndan maksimum derecede faydalanmak i\u00e7in \u0131s\u0131nma hareketlerini m\u00fcmk\u00fcn olabildi\u011fince aksatmamak laz\u0131m. Bel ve kar\u0131n i\u00e7in \u0131s\u0131nma hareketleri ise:
\nAyaktayken bacaklar\u0131n\u0131z\u0131 omuz hizas\u0131nda a\u00e7\u0131n. Elinizi belinize koyarak daire \u00e7izin. Bu hareketi i\u00e7e ve d\u0131\u015fa do\u011fru 10-12 kez tekrarlay\u0131n.
\nYine ayaktayken kollar\u0131n\u0131z\u0131 \u00f6ne do\u011fru uzat\u0131n ve ellerinizi birle\u015ftirin. Bu pozisyonda v\u00fccudunuzu arkaya do\u011fru itin. Birka\u00e7 saniye \u00f6yle kal\u0131n. Ayn\u0131 \u015fekilde kollar\u0131n\u0131z\u0131 arkada birle\u015ftirin ve v\u00fccudunuzu \u00f6ne do\u011fru itin. Bu hareketler ile kar\u0131n ve bel kaslar\u0131n\u0131z\u0131 esnetmi\u015f olacaks\u0131n\u0131z.<\/p>\n

\"\"<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

\u00d6zellikle yaz mevsiminde, formunu korumak isteyenler ve spor salonlar\u0131n\u0131n d\u0131\u015f\u0131nda y\u00fcr\u00fcy\u00fc\u015f ya da ko\u015fu yapmak isteyenler kendilerini a\u00e7\u0131k havan\u0131n kollar\u0131na at\u0131yorlar. A\u00e7\u0131k havada spor yapman\u0131n faydalar\u0131 saymakla bitmez ancak egzersiz yapmadan \u00f6nce atlanmamas\u0131 gereken bir ad\u0131m vard\u0131r. Egzersize ba\u015flamadan \u00f6nce \u0131s\u0131nma hareketleri yapmak gerekti\u011fini art\u0131k herkes biliyor. Egzersiz \u00f6ncesi \u0131s\u0131nmak, v\u00fccut \u0131s\u0131s\u0131n\u0131 y\u00fckseltir, beyin kas […]<\/p>\n","protected":false},"author":1,"featured_media":548,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[25],"tags":[40,39,20,13,10],"yoast_head":"\nA\u00e7\u0131k Havada Spor Yapman\u0131n Faydalar\u0131 Ve Egzersizin \u00d6nemi<\/title>\n<meta name=\"description\" content=\"A\u00e7\u0131k havada spor yapman\u0131n faydalar\u0131 saymakla bitmez ancak egzersiz yapmadan \u00f6nce atlanmamas\u0131 gereken bir ad\u0131m vard\u0131r. 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