{"id":768,"date":"2020-05-06T07:40:20","date_gmt":"2020-05-06T07:40:20","guid":{"rendered":"http:\/\/www.skechers.com.tr\/blog\/?p=768"},"modified":"2020-05-06T07:40:20","modified_gmt":"2020-05-06T07:40:20","slug":"spor-yaparken-kramplarla-basetmenin-yollari","status":"publish","type":"post","link":"https:\/\/www.skechers.com.tr\/blog\/spor-yaparken-kramplarla-basetmenin-yollari\/","title":{"rendered":"Egzersizlerden Kaynakl\u0131 Kramp Girmesi ile Ba\u015f Etmenin Yollar\u0131"},"content":{"rendered":"

Egzersize ba\u011fl\u0131 kas kramplar\u0131 a\u011fr\u0131l\u0131 spazmlar ve egzersiz s\u0131ras\u0131nda veya hemen sonras\u0131nda ortaya \u00e7\u0131kan iskelet kaslar\u0131n\u0131n istemsiz kas\u0131lmalar\u0131 olarak tan\u0131mlan\u0131r. Kas kramplar\u0131 hem ba\u015flang\u0131\u00e7 seviyesinde olan hem de deneyimli sporcularda yayg\u0131n bir durumdur.\u00a0Bir kramp\u0131 tetikleyen kesin mekanizma net de\u011fildir, ancak dehidrasyon, elektrolit dengesizli\u011fi ve kas yorgunlu\u011fu dahil olmak \u00fczere olas\u0131 ba\u015fl\u0131ca nedenler i\u00e7in birka\u00e7 ko\u015ful belirtilmi\u015ftir.<\/p>\n

Kas a\u011fr\u0131lar\u0131 genellikle 10 dakika kadar s\u00fcrmektedir. Kramplardan sonra 24 saat boyunca kaslar\u0131n\u0131zda a\u011fr\u0131lar hissedebilir, rahat hareket edemeyebilirsiniz. \u00dcst bacaklar ve bald\u0131rlar kramplardan en s\u0131k etkilenen kaslar\u0131 i\u00e7erir.<\/p>\n

Yorgun oldu\u011funuzda do\u011fru bir egzersiz yapam\u0131yorsan\u0131z, kaslar\u0131n\u0131z\u0131n kolayca yorulmas\u0131 muhtemeldir.\u00a0Kas yorgunlu\u011fu spinal n\u00f6ral refleks aktivitesini de\u011fi\u015ftirir, bu da kramplara neden olabilir.\u00a0Kendinizi a\u015f\u0131r\u0131 zorlarsan\u0131z, kaslar\u0131n\u0131z oksijeni t\u00fcketir ve bu da at\u0131k birikmesine neden olur.\u00a0At\u0131k \u00fcr\u00fcnler, \u00f6zellikle laktik asit, kas spazm\u0131na neden olabilir.<\/p>\n

Kas kramplar\u0131n\u0131 \u00f6nlemenin en iyi yollar\u0131ndan biri, herhangi bir yeni etkinlik program\u0131n\u0131 nazik\u00e7e ve kademeli olarak ba\u015flatmakt\u0131r.\u00a0Kas s\u00fcresinin yeni hareketlere adapte olmas\u0131, a\u011fr\u0131y\u0131 en aza indirmeye yard\u0131mc\u0131 olmal\u0131d\u0131r.<\/p>\n

Yapabilece\u011finiz ilk \u015fey, egzersiz yapt\u0131\u011f\u0131n\u0131z s\u0131rada s\u0131cakl\u0131\u011f\u0131 d\u00fc\u015f\u00fcrmeye \u00e7al\u0131\u015fmakt\u0131r.\u00a0Bu, g\u00fcne\u015fli g\u00fcnlerde d\u0131\u015far\u0131da egzersiz yapmak yerine klimal\u0131 bir spor salonunu tercih etmek veya g\u00fcn\u00fcn en s\u0131cak k\u0131sm\u0131n\u0131 \u00f6nlemek i\u00e7in g\u00fcn\u00fcn erken saatlerinde veya daha sonra d\u0131\u015far\u0131da egzersiz yapmak anlam\u0131na gelebilir.<\/p>\n

S\u0131cak bir ortamda egzersiz yaparsan\u0131z ve \u00e7ok terlerseniz, \u00e7ok fazla s\u0131v\u0131 kaybedersiniz.\u00a0S\u0131v\u0131 kayb\u0131, v\u00fccudunuzda elektrolit dengesizli\u011fi oldu\u011fu i\u00e7in krampa katk\u0131da bulunabilir.\u00a0Elektrolitler, \u00f6zellikle potasyum, kalsiyum, sodyum ve magnezyum, elektrik ak\u0131mlar\u0131 ileten ve kas kas\u0131lmas\u0131na katk\u0131da bulunan minerallerdir.\u00a0E\u011fer dengeler bozuksa veya v\u00fccudunuzda yeterli miktarda yoksa, kramplar ortaya \u00e7\u0131kabilir.<\/p>\n

Herhangi bir yo\u011fun egzersize ba\u015flamadan \u00f6nce hafif bir \u0131s\u0131nma yap\u0131n.\u00a0Kaslar\u0131n \u0131s\u0131nmas\u0131n\u0131n ve gerilmesinin kramp geli\u015fme olas\u0131l\u0131\u011f\u0131n\u0131 azaltt\u0131\u011f\u0131 d\u00fc\u015f\u00fcn\u00fclmektedir. Bu arada egzersize ba\u015flamadan \u00f6nce \u0131s\u0131nmalar\u0131n\u0131z\u0131 yaparken dikkat etmelisiniz v\u00fccut tipleri baz\u0131 \u0131s\u0131nma hareketlerine uygun olmayabilir.<\/p>\n

Kendi v\u00fccut tipinizi merak ediyorsan\u0131z mutlaka \u201cV\u00fccut Tiplerini Nelerdir<\/a>?\u201d yaz\u0131m\u0131z\u0131 da okuman\u0131z\u0131 tavsiye ederiz.<\/p>\n

Bol miktarda s\u0131v\u0131 ald\u0131\u011f\u0131n\u0131zdan emin olun,<\/a>\u00a0\u00e7\u00fcnk\u00fc bu sizi nemlendirmeye yard\u0131mc\u0131 olur ve v\u00fccudunuzun sizi daha iyi serin tutmas\u0131na ve kaslar\u0131n\u0131z\u0131 besin maddeleri ve oksijenle beslemesine izin verir.\u00a0S\u0131cak havalarda,\u00a0dehidrasyonu \u00f6nlemek\u00a0i\u00e7in s\u0131v\u0131 al\u0131m\u0131n\u0131za dikkat etmek \u00f6zellikle \u00f6nemlidir.<\/p>\n

Egzersiz \u00f6ncesinde, s\u0131ras\u0131nda ve sonras\u0131nda tuzlu yiyecekleri veya sodyum a\u00e7\u0131s\u0131ndan zengin spor \u00fcr\u00fcnlerini se\u00e7in.<\/p>\n

Egzersizden \u00f6nce ve egzersiz s\u0131ras\u0131nda 60 ila 90 dakikadan daha uzun s\u00fcre karbonhidrat t\u00fcketerek karbonhidrat t\u00fckenmesini \u00f6nleyin.<\/p>\n

Y\u00fcksek yo\u011funluklu aral\u0131kl\u0131 antrenmanlar yap\u0131yor iseniz kaslar\u0131n\u0131z\u0131n rahatl\u0131\u011f\u0131n\u0131 sa\u011flamak i\u00e7in do\u011fru ayakkab\u0131 se\u00e7imi de etkileyici bir etken. Ayakkab\u0131lar\u0131n\u0131z\u0131n darbeyi emmesi, hafif ve \u00e7evik olmas\u0131, ancak g\u00fc\u00e7 ve s\u00fcrekli, h\u0131zl\u0131 bir sabit tabana sahip olmas\u0131 gerekmektedir. \u00d6zel tasar\u0131m ve teknoloji ile \u00fcretilen Skechers Go Run<\/a><\/strong> performans ayakkab\u0131lar\u0131 ayaklar\u0131n\u0131z\u0131 destekleyerek kaslar\u0131n\u0131za istedi\u011fi rahatl\u0131\u011f\u0131 sa\u011flamaktad\u0131r.<\/p>\n

Kramp s\u0131ras\u0131nda ne yapabilirsiniz?<\/strong><\/h3>\n

Hat\u0131rlanmas\u0131 gereken en \u00f6nemli \u015fey, kramp ya\u015farken kaslar\u0131 zorlamamak ve germemektir, \u00e7\u00fcnk\u00fc bu kaslar\u0131n\u0131zda hasara neden olabilir. Bunun yerine, gev\u015femeye te\u015fvik etmek i\u00e7in kaslar\u0131 hafif\u00e7e ovmay\u0131 ve masaj yapmay\u0131 denemelisiniz.<\/p>\n

Dinlenin ve s\u0131n\u0131rlar\u0131n\u0131z\u0131 zorlamaktan ka\u00e7\u0131n\u0131n.\u00a0Bir egzersiz s\u0131ras\u0131nda kaslar\u0131n\u0131z yorulursa, durun ve kaslar\u0131n\u0131z iyile\u015fene kadar dinlenin.<\/p>\n

    \n
  • Hafif\u00e7e ovup, kas\u0131n\u0131za uzun s\u00fcreli bir masaj yap\u0131n.<\/li>\n
  • Kan dola\u015f\u0131m\u0131n\u0131 sa\u011flamak i\u00e7in k\u0131sa ve sakin bir y\u00fcr\u00fcy\u00fc\u015f ger\u00e7ekle\u015ftirin.<\/li>\n
  • V\u00fccudun rahatlamas\u0131 i\u00e7in bol su i\u00e7in.<\/li>\n<\/ul>\n

    Kas kramplar\u0131 bir t\u00fcr kas ko\u015fulland\u0131rmas\u0131d\u0131r, yani kaslar\u0131n\u0131z yeni aktiviteye adapte olur.\u00a0Bir dahaki sefere ayn\u0131 aktiviteyi ger\u00e7ekle\u015ftirdi\u011finizde veya ayn\u0131 yo\u011funlukta egzersiz yapt\u0131\u011f\u0131n\u0131zda, daha az kas dokusu hasar\u0131, daha az a\u011fr\u0131 ve daha h\u0131zl\u0131 iyile\u015fme meydana gelecektir.<\/p>\n","protected":false},"excerpt":{"rendered":"

    Egzersize ba\u011fl\u0131 kas kramplar\u0131 a\u011fr\u0131l\u0131 spazmlar ve egzersiz s\u0131ras\u0131nda veya hemen sonras\u0131nda ortaya \u00e7\u0131kan iskelet kaslar\u0131n\u0131n istemsiz kas\u0131lmalar\u0131 olarak tan\u0131mlan\u0131r. Kas kramplar\u0131 hem ba\u015flang\u0131\u00e7 seviyesinde olan hem de deneyimli sporcularda yayg\u0131n bir durumdur.\u00a0Bir kramp\u0131 tetikleyen kesin mekanizma net de\u011fildir, ancak dehidrasyon, elektrolit dengesizli\u011fi ve kas yorgunlu\u011fu dahil olmak \u00fczere olas\u0131 ba\u015fl\u0131ca nedenler i\u00e7in birka\u00e7 ko\u015ful […]<\/p>\n","protected":false},"author":1,"featured_media":769,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[23,25],"tags":[],"yoast_head":"\nEgzersizlerden Kaynakl\u0131 Kramp Girmesi ile Ba\u015f Etmenin Yollar\u0131 - Skechers Blog<\/title>\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-yaparken-kramplarla-basetmenin-yollari\/\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Egzersizlerden Kaynakl\u0131 Kramp Girmesi ile Ba\u015f Etmenin Yollar\u0131 - Skechers Blog\" \/>\n<meta property=\"og:description\" content=\"Egzersize ba\u011fl\u0131 kas kramplar\u0131 a\u011fr\u0131l\u0131 spazmlar ve egzersiz s\u0131ras\u0131nda veya hemen sonras\u0131nda ortaya \u00e7\u0131kan iskelet kaslar\u0131n\u0131n istemsiz kas\u0131lmalar\u0131 olarak tan\u0131mlan\u0131r. 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