{"id":848,"date":"2020-09-24T14:04:54","date_gmt":"2020-09-24T14:04:54","guid":{"rendered":"http:\/\/www.skechers.com.tr\/blog\/?p=848"},"modified":"2021-05-17T08:54:04","modified_gmt":"2021-05-17T08:54:04","slug":"etkili-omuz-hareketleri","status":"publish","type":"post","link":"https:\/\/www.skechers.com.tr\/blog\/etkili-omuz-hareketleri\/","title":{"rendered":"Etkili Omuz Hareketleri"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">G\u00fcn boyu hareketsizlik, yanl\u0131\u015f duru\u015f, bilgisayar ba\u015f\u0131nda \u00e7al\u0131\u015fma, bedeni y\u0131prat\u0131yor. Bu y\u0131pranm\u0131\u015fl\u0131ktan elbette omuzlar da pay\u0131n\u0131 al\u0131yor. Omuz a\u011fr\u0131lar\u0131, kulun\u00e7larda sertle\u015fme, s\u0131k s\u0131k tutulma ve gerginlik hissi, bir\u00e7ok ki\u015finin \u015fikayetlerini olu\u015fturuyor. Hatta bir\u00e7o\u011fumuz i\u00e7in omuz a\u011fr\u0131s\u0131 art\u0131k hayat rutininin bir par\u00e7as\u0131\u2026 E\u011fer daha \u00f6nce omuz hareketleri i\u00e7in yoga yapmay\u0131 denediysen, izledi\u011fin videolarda omuz a\u011fr\u0131lar\u0131n\u0131n yayg\u0131nl\u0131\u011f\u0131n\u0131n \u201chayat\u0131n y\u00fck\u00fcn\u00fc s\u0131rtlanma\u201d ile ili\u015fkilendirildi\u011fini g\u00f6rm\u00fc\u015f olabilirsin. Kim bilir? Belki de ger\u00e7ekten \u015fehir hayat\u0131n\u0131n y\u00fck\u00fc alt\u0131nda omuzlar\u0131n\u0131n biraz gev\u015femeye, rahatlamaya ihtiyac\u0131 vard\u0131r. Sen de omuz geli\u015ftirerek, omuz kaslar\u0131n\u0131 harekete ge\u00e7irerek hayat\u0131n y\u00fck\u00fcn\u00fc daha kolay kald\u0131rabilirsin.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Omuz s\u0131k\u0131la\u015ft\u0131rma, geli\u015ftirme ve rahatlatma i\u00e7in farkl\u0131 hareketleri evinde yapabilirsin. E\u011fer disiplinli \u015fekilde, her g\u00fcn yaln\u0131zca 30 dakika ayr\u0131l\u0131rsa omuzlardaki fark net olarak hissedilebiliyor. Omuz hareketlerinin bir\u00e7o\u011fu s\u0131rt, kol, yan kar\u0131n ve bel kaslar\u0131n\u0131 harekete ge\u00e7irdi\u011fi i\u00e7in omuzlar\u0131n yan\u0131 s\u0131ra bu k\u0131s\u0131mlarda da etkileri hissedebilirsin.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Omuz rahatlatma i\u00e7in hareketler yoga ve pilates egzersizlerinden olu\u015fuyor. \u201cOmuz a\u00e7ma\u201d olarak da adland\u0131r\u0131lan temel egzersizler i\u00e7in yaln\u0131zca bir bant yetiyor. Yava\u015f\u00e7a yap\u0131lan hareketler, bol tekrar ile ger\u00e7ekle\u015ftirildi\u011finde, kol ve omuz s\u0131k\u0131la\u015ft\u0131rma i\u00e7in faydal\u0131 oluyor.\u00a0\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">E\u011fer omuz geni\u015fletmek istiyorsan, damb\u0131l, halter gibi a\u011f\u0131rl\u0131kl\u0131 \u00e7al\u0131\u015fmalara, fitnessa y\u00f6nelebilirsin. Ancak geli\u015ftirme \u00e7al\u0131\u015fmas\u0131 bile yapsan, \u00f6ncesinde birka\u00e7 dakika omuzlar\u0131n\u0131 \u0131s\u0131tmay\u0131, gev\u015fetmeyi unutmamal\u0131s\u0131n. Hareketlerin her birinde g\u00fc\u00e7 gerektiren anda nefes vermeli, harekete haz\u0131rlan\u0131lan k\u0131s\u0131mlarda nefes almal\u0131s\u0131n.<\/span><\/p>\n<figure id=\"attachment_849\" aria-describedby=\"caption-attachment-849\" style=\"width: 828px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" loading=\"lazy\" class=\"size-full wp-image-849\" src=\"http:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2020\/09\/omuz-egzersizi-1.jpg\" alt=\"\" width=\"828\" height=\"552\" srcset=\"https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2020\/09\/omuz-egzersizi-1.jpg 828w, https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2020\/09\/omuz-egzersizi-1-300x200.jpg 300w, https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2020\/09\/omuz-egzersizi-1-768x512.jpg 768w\" sizes=\"(max-width: 828px) 100vw, 828px\" \/><figcaption id=\"caption-attachment-849\" class=\"wp-caption-text\">Omuz Hareketleri<\/figcaption><\/figure>\n<h2><strong>Etkili Omuz Hareketleri<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">Omuz hareketlerine, \u0131s\u0131nma sa\u011flayacak, herhangi bir aksesuar gerektirmeyen egzersizlerden ba\u015flayabilirsin. Etkili omuz \u0131s\u0131tma hareketleri bile, daha \u00f6nce omuz \u00e7al\u0131\u015fmam\u0131\u015f ki\u015filere \u00f6nceleri zor gelebiliyor, kendine zaman vermeli ve pes etmeden ilerlemelisin. \u0130\u015fte omuzlar\u0131nda rahatl\u0131k sa\u011flayacak temel omuz a\u00e7ma hareketleri:<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\"> \u00a0 \u00a0 \u00a0 \u00a0 <\/span><span style=\"font-weight: 400;\">\u00d6ncelikle ayakta dur, bacaklar\u0131n omuz hizas\u0131nda a\u00e7\u0131k olsun. Sonra sa\u011f kolunu yava\u015f yava\u015f kar\u015f\u0131ya uzat ve yukar\u0131 do\u011fru kald\u0131r. Kolun ilerlerken parmak u\u00e7lar\u0131n\u0131 g\u00f6z\u00fcnle takip et. Kolun yukar\u0131 kalkt\u0131ktan sonra nazik\u00e7e geriye do\u011fru g\u00f6t\u00fcr ve belinle hafif\u00e7e geriye d\u00f6nerek g\u00f6zlerinle parmaklar\u0131n\u0131 takip et. Hareketi iki kolla da \u00f6nce \u00f6nden geriye, sonra geriden \u00f6ne do\u011fru yap. Bu hareketi 10 tekrarla 3 set yaparak \u0131s\u0131nmal\u0131s\u0131n. Egzersiz, uzun vadede, \u00f6zellikle kulun\u00e7 sertle\u015fmelerinin a\u00e7\u0131lmas\u0131na yard\u0131mc\u0131 oluyor.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> \u00a0 \u00a0 \u00a0 \u00a0 <\/span><span style=\"font-weight: 400;\">Dizlerini k\u0131rarak \u00fcst\u00fcne dik bir pozisyonda oturmal\u0131s\u0131n. \u0130ki yan\u0131nda duran kollar\u0131n\u0131 yava\u015f\u00e7a yukar\u0131 kald\u0131rmal\u0131 ve kollar\u0131n\u0131 ba\u015f\u0131n\u0131n \u00fcst\u00fcnde kenetledikten sonra uzanabildikleri kadar yukar\u0131 itmelisin. Sonra yava\u015f\u00e7a kollar\u0131 yerine indirip yeniden kald\u0131rabilirsin.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> \u00a0 \u00a0 \u00a0 \u00a0 <\/span><span style=\"font-weight: 400;\">Son yapt\u0131\u011f\u0131n hareketi, ellerin kenetlenmi\u015f, yukar\u0131da dururken kollar\u0131n\u0131 m\u00fcmk\u00fcn oldu\u011funca geriye itmeye \u00e7al\u0131\u015farak tekrar edebilir, bir ad\u0131m \u00f6teye ta\u015f\u0131yabilirsin. Bu hareket arka omuzun \u00e7al\u0131\u015fmas\u0131n\u0131 sa\u011fl\u0131yor.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> \u00a0 \u00a0 \u00a0 \u00a0 <\/span><span style=\"font-weight: 400;\">Sa\u011f kolunu beline do\u011fru uzat. Dirsekten boyuna do\u011fru k\u0131v\u0131rd\u0131ktan sonra elini d\u00fcmd\u00fcz a\u00e7 ve iki k\u00fcrek kemi\u011finin aras\u0131na, avucun d\u0131\u015far\u0131 bakacak \u015fekilde yerle\u015ftir. Sonra sol kolunu yukar\u0131 do\u011fru uzatabildi\u011fin kadar uzat ve nazik\u00e7e dirsekten b\u00fckerek s\u0131rt\u0131na do\u011fru ilerlet. \u0130ki eli kenetleyip omuzlar\u0131n\u0131 d\u0131\u015far\u0131 do\u011fru yuvarla, kollar\u0131nda s\u0131rt\u0131nda gerginlik hissedebilirsin. Bu \u015fekilde 15 saniye kadar kald\u0131ktan sonra, ayn\u0131 hareketi di\u011fer kolun i\u00e7in de denemelisin.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/www.skechers.com.tr\/spor-giyim-6100\"><img decoding=\"async\" loading=\"lazy\" class=\"size-full wp-image-1514 alignnone\" src=\"https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2021\/05\/ataturk-ve-spor-blog-cta.jpg\" alt=\"\" width=\"550\" height=\"117\" srcset=\"https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2021\/05\/ataturk-ve-spor-blog-cta.jpg 550w, https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2021\/05\/ataturk-ve-spor-blog-cta-300x64.jpg 300w\" sizes=\"(max-width: 550px) 100vw, 550px\" \/><\/a><\/p>\n<figure id=\"attachment_850\" aria-describedby=\"caption-attachment-850\" style=\"width: 828px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" loading=\"lazy\" class=\"size-full wp-image-850\" src=\"http:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2020\/09\/omuz-egzersizi-2.jpg\" alt=\"\" width=\"828\" height=\"552\" srcset=\"https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2020\/09\/omuz-egzersizi-2.jpg 828w, https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2020\/09\/omuz-egzersizi-2-300x200.jpg 300w, https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2020\/09\/omuz-egzersizi-2-768x512.jpg 768w\" sizes=\"(max-width: 828px) 100vw, 828px\" \/><figcaption id=\"caption-attachment-850\" class=\"wp-caption-text\">Etkili Omuz Hareketleri<\/figcaption><\/figure>\n<h3><strong>Damb\u0131l ile Yap\u0131lan Omuz Hareketleri<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">Damb\u0131l ile omuz hareketleri, kaslar\u0131n \u00e7al\u0131\u015fmas\u0131na ve geni\u015flemesine yard\u0131m ediyor. Ba\u015flang\u0131\u00e7 a\u015famas\u0131 i\u00e7in birer kiloluk a\u011f\u0131rl\u0131klar kullanabilirsin. A\u011f\u0131rl\u0131k egzersizlerinde ilerledik\u00e7e 3-4 kiloya kadar damb\u0131llar kullanabilirsin. E\u011fer ayakta yap\u0131lan hareketlerde, bulundu\u011fun yerde sabit durmakta, denge sa\u011flamakta zorlan\u0131yorsan kad\u0131n y\u00fcr\u00fcy\u00fc\u015f ayakkab\u0131s\u0131 veya <a href=\"https:\/\/www.skechers.com.tr\/erkek-yuruyus-ayakkabilari-c-2002?utm_source=blog&amp;utm_medium=content&amp;utm_campaign=etkili-omuz-hareketleri&amp;utm_content=2002\">erkek y\u00fcr\u00fcy\u00fc\u015f ayakkab\u0131s\u0131<\/a> giyerek yere daha sa\u011flam basabilirsin. Bu t\u00fcr hareketlerde ayaklar\u0131n rahat olmas\u0131 gerekti\u011fi i\u00e7in \u00f6n k\u0131sm\u0131 geni\u015f tasarlanan konforlu Skechers modellerini kullanabilirsin. E\u011fer taban problemin varsa Skechers\u2019\u0131n ortopedik ayakkab\u0131 serisi Arch Fit\u2019i tercih edebilirsin.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0130\u015fte omuzlar\u0131n\u0131 geni\u015fletecek basit a\u011f\u0131rl\u0131k egzersizleri:<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\"> \u00a0 \u00a0 \u00a0 \u00a0 <\/span><span style=\"font-weight: 400;\">Overhead press ad\u0131 verilen hareket i\u00e7in ayaklar\u0131n\u0131 omuz geni\u015fli\u011finde a\u00e7mal\u0131 ve ellerinde a\u011f\u0131rl\u0131klar varken, kollar\u0131n\u0131 dirseklerden k\u0131rarak kald\u0131rmal\u0131s\u0131n. Omuz ve dirsekler ayn\u0131 hizada olmal\u0131 ve a\u011f\u0131rl\u0131k tutulan avu\u00e7lar birbirine d\u00f6nmeli. Sonras\u0131nda a\u011f\u0131rl\u0131klar\u0131 ba\u015f \u00fcst\u00fcne kald\u0131rarak kollar\u0131 d\u00fcz hale getirmeli ve yeniden b\u00fckerek indirmelisin. 10 tekrardan 3 set yaparak omuzlar\u0131n\u0131 \u00e7al\u0131\u015ft\u0131rabilirsin.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> \u00a0 \u00a0 \u00a0 \u00a0 <\/span><span style=\"font-weight: 400;\">Dumbbell Lateral Raise i\u00e7in haz\u0131rsan, ayaklar\u0131n\u0131 omuzlar\u0131ndan biraz daha geni\u015f a\u00e7mal\u0131 ve kollar\u0131n\u0131 iki yan\u0131nda serbest b\u0131rakmal\u0131s\u0131n. A\u011f\u0131rl\u0131klar\u0131 tutarak, avu\u00e7lar\u0131n\u0131 birbirine d\u00f6nd\u00fcr ve kollar\u0131n\u0131 hi\u00e7 b\u00fckmeden omuz hizas\u0131na dek, yanlara do\u011fru a\u00e7 ve indir. \u0130\u015fte t\u00fcm hareket bu kadar, yapmas\u0131 anlat\u0131ld\u0131\u011f\u0131 kadar kolay olmasa da 10 tekrardan 3 set ile ba\u015flayabilirsin.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> \u00a0 \u00a0 \u00a0 \u00a0 <\/span><span style=\"font-weight: 400;\">Yan plank duru\u015funu biliyor olmal\u0131s\u0131n. Bilmiyorsan bile gerilmene gerek yok. Yan \u015fekilde mat \u00fczerine uzan ve bir baca\u011f\u0131n\u0131 di\u011ferinin bir ad\u0131m \u00f6n\u00fcne getir. Bu s\u0131rada altta bulunan dirse\u011finin \u00fczerinde y\u00fcksel, i\u015fte bu harekete yan plank deniliyor. \u00dcstteki koluna a\u011f\u0131rl\u0131\u011f\u0131 alarak alttaki kolunun yan\u0131ndaki bo\u015flu\u011fa do\u011fru uzat\u0131p, g\u00f6vdenin alt\u0131na do\u011fru ilerletmelisin. Sonra kolunu yeniden yukar\u0131 kald\u0131rmay\u0131 deneyebilirsin. Her iki taraf i\u00e7in ayr\u0131 ayr\u0131 10 tekrar ve 3 set ile hareketi tamamlamak yeterli oluyor.<\/span><\/li>\n<\/ul>\n<figure id=\"attachment_851\" aria-describedby=\"caption-attachment-851\" style=\"width: 828px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" loading=\"lazy\" class=\"size-full wp-image-851\" src=\"http:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2020\/09\/omuz-egzersizi-3.jpg\" alt=\"\" width=\"828\" height=\"552\" srcset=\"https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2020\/09\/omuz-egzersizi-3.jpg 828w, https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2020\/09\/omuz-egzersizi-3-300x200.jpg 300w, https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2020\/09\/omuz-egzersizi-3-768x512.jpg 768w\" sizes=\"(max-width: 828px) 100vw, 828px\" \/><figcaption id=\"caption-attachment-851\" class=\"wp-caption-text\">Pilates Lasti\u011fi ile Omuz Hareketleri<\/figcaption><\/figure>\n<h3><strong>Pilates Lasti\u011fi ile Omuz Hareketleri<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">Pilates lasti\u011fi ile yapt\u0131\u011f\u0131n hareketler, kaslar\u0131 uzatmak i\u00e7in etkili \u00e7al\u0131\u015fma sa\u011fl\u0131yor.<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\"> \u00a0 \u00a0 \u00a0 \u00a0 <\/span><span style=\"font-weight: 400;\">Elastik band\u0131 a\u00e7arak yere serebilirsin. Tam ortas\u0131nda ayakta durup, iki yandaki u\u00e7lar\u0131 eline al ve kollar\u0131n\u0131 \u00e7enene kadar kald\u0131r\u0131p indir. T\u00fcm hareket boyunca dirseklerinin d\u0131\u015far\u0131 kalmas\u0131na dikkat etmelisin. Kollar\u0131 da olduk\u00e7a iyi \u00e7al\u0131\u015ft\u0131ran bu hareketi 10 tekrar ve 3 set halinde yapabilirsin.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> \u00a0 \u00a0 \u00a0 \u00a0 <\/span><span style=\"font-weight: 400;\">Band\u0131 eline alarak, kollar\u0131n\u0131 omuz geni\u015fli\u011finde a\u00e7 ve yukar\u0131 do\u011fru kald\u0131r. Band\u0131 s\u0131k\u0131 olacak, gerginlik yaratacak kadar avucuna dolay\u0131p k\u0131saltmal\u0131s\u0131n. Ard\u0131ndan iki kolunu ayn\u0131 anda, dirseklerden b\u00fckerek a\u015fa\u011f\u0131 indir. Bant boynuna kadar gelip sonra yeniden yukar\u0131 kalkmal\u0131. K\u00fcrek kemiklerinin \u00fcst\u00fcndeki kaslar\u0131 m\u00fckemmel \u015fekilde \u00e7al\u0131\u015ft\u0131ran bu hareket ba\u015flarda biraz zorlay\u0131c\u0131 olabiliyor.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> \u00a0 \u00a0 \u00a0 \u00a0 <\/span><span style=\"font-weight: 400;\">Bir kolunu dirsekten arkaya do\u011fru b\u00fckerek beline yerle\u015ftirmelisin. Bu s\u0131rada band\u0131n bir ucunu avucunda tut. Di\u011fer kolunu ise dirse\u011fini b\u00fckerek ba\u015f\u0131n\u0131n arkas\u0131na do\u011fru uzat. \u0130ki elinde tuttu\u011fun lasti\u011fin s\u0131k\u0131l\u0131\u011f\u0131ndan emin olduktan sonra, ba\u015f\u0131n\u0131n arkas\u0131ndaki kolunu yukar\u0131 kald\u0131rabilir ve indirerek hareketi tekrar edebilirsin. Bu s\u0131rada belindeki elini hi\u00e7 oynatmamal\u0131s\u0131n. E\u011fer gerilim hissetmiyorsan, band\u0131 biraz daha k\u0131v\u0131rarak k\u0131saltmal\u0131s\u0131n. Her iki kol i\u00e7in hareketi 12 tekrardan 3 set yapabilirsin.<\/span><\/li>\n<\/ul>\n<figure id=\"attachment_852\" aria-describedby=\"caption-attachment-852\" style=\"width: 823px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" loading=\"lazy\" class=\"wp-image-852\" src=\"http:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2020\/09\/training-828741_640.jpg\" alt=\"\" width=\"823\" height=\"545\" srcset=\"https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2020\/09\/training-828741_640.jpg 640w, https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2020\/09\/training-828741_640-300x199.jpg 300w\" sizes=\"(max-width: 823px) 100vw, 823px\" \/><figcaption id=\"caption-attachment-852\" class=\"wp-caption-text\">Omuz Hereketleri i\u00e7in Nas\u0131l Spor K\u0131yafet Se\u00e7ilmelidir?<\/figcaption><\/figure>\n<h3><strong>Evde Yap\u0131labilecek Omuz Hareketleri<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">Evde yap\u0131labilecek omuz hareketleri i\u00e7in illa bir aksesuar gerekmiyor, v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131n\u0131 kullanarak da spor yapabilir, omuz \u00e7al\u0131\u015ft\u0131rabilirsin.<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\"> \u00a0 \u00a0 \u00a0 \u00a0 <\/span><span style=\"font-weight: 400;\">Daha \u00f6nce damb\u0131lla anlatt\u0131\u011f\u0131m\u0131z yan plank hareketi i\u00e7in pozisyon ald\u0131ktan sonra kolu a\u00e7\u0131p kapamay\u0131 a\u011f\u0131rl\u0131k olmadan da ger\u00e7ekle\u015ftirebilirsin. V\u00fccudunu hareket y\u00f6n\u00fcne biraz daha fazla \u00e7evirerek, a\u011f\u0131rl\u0131ks\u0131z da verim alabilirsin. Yan omuz kaslar\u0131n\u0131, arka omuz kaslar\u0131n\u0131 ve yan kar\u0131n\u0131 \u00e7al\u0131\u015ft\u0131ran bu hareket \u00f6zellikle omuz geni\u015fletme i\u00e7in tercih ediliyor.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> \u00a0 \u00a0 \u00a0 \u00a0 <\/span><span style=\"font-weight: 400;\">En bilinen egzersiz hareketlerinden biri olan \u015f\u0131nav, \u00f6zellikle kol ve omuz kaslar\u0131 i\u00e7in ideal. Yere y\u00fcz \u00fcst\u00fc uzand\u0131ktan, ayak parmaklar\u0131yla yere tutunduktan sonra, omuz hizas\u0131nda a\u00e7t\u0131\u011f\u0131n kollar\u0131n\u0131n \u00fczerinde y\u00fckselip al\u00e7alarak hareketi ger\u00e7ekle\u015ftirebilirsin. Bedeninin e\u011filmemesine d\u00fcz kalmas\u0131na \u00e7al\u0131\u015farak egzersizi tamamlayabilirsin.<\/span><\/li>\n<\/ul>\n<h3><strong>Omuz Hareketleri i\u00e7in Nas\u0131l Spor K\u0131yafet Se\u00e7ilmelidir?<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">Omuz egzersizleri, y\u00fcksek hareket \u00f6zg\u00fcrl\u00fc\u011f\u00fc gerektiriyor. Omuzun \u00f6ne ve arkaya art arda hareket etti\u011fi egzersizlerde, m\u00fcmk\u00fcnse kolsuz veya kolu saran erkek veya <a href=\"https:\/\/www.skechers.com.tr\/kadin-tisort-c-1102?utm_source=blog&amp;utm_medium=content&amp;utm_campaign=etkili-omuz-hareketleri&amp;utm_content=1102\">kad\u0131n spor ti\u015f\u00f6rt<\/a> giymelisin. Uzun koldan uzak durmal\u0131s\u0131n. Dirsekler de hareket esnas\u0131nda b\u00fck\u00fclece\u011finden ti\u015f\u00f6rt katlanarak eklemlerde can yakabiliyor. Yumu\u015fak dokulu, v\u00fccudu nazik\u00e7e saran, bol kalmayan, hareketleri k\u0131s\u0131tlamayan kuma\u015flar\u0131 tercih edebilirsin. Ayr\u0131ca pamuklu ti\u015f\u00f6rt de kullanmamal\u0131, egzersiz i\u00e7in \u00f6zel tasarlanan kad\u0131n ve <a href=\"https:\/\/www.skechers.com.tr\/erkek-spor-tisort-c-2102?utm_source=blog&amp;utm_medium=content&amp;utm_campaign=etkili-omuz-hareketleri&amp;utm_content=2102\">erkek spor ti\u015f\u00f6rt<\/a> tasar\u0131mlar\u0131n\u0131 denemelisin. Pamuklu kuma\u015f teri emece\u011finden egzersiz s\u0131ras\u0131nda a\u011f\u0131rl\u0131k yapabiliyor, oysa spor \u00fcr\u00fcnler sentetik kuma\u015ftan yap\u0131ld\u0131\u011f\u0131 i\u00e7in nemi d\u0131\u015far\u0131 transfer ediyor. Kad\u0131nlar, egzersiz s\u0131ras\u0131nda <\/span><a href=\"https:\/\/www.skechers.com.tr\/kadin-sporcu-sutyenleri-c-1107?utm_source=blog&amp;utm_medium=content&amp;utm_campaign=etkili-omuz-hareketleri&amp;utm_content=1107\"><span style=\"font-weight: 400;\">sporcu s\u00fctyeni <\/span><\/a><span style=\"font-weight: 400;\">\u00fcr\u00fcnlerini tercih ederek sporda hareket \u00f6zg\u00fcrl\u00fc\u011f\u00fcn\u00fc deneyimliyor. Skechers spor giyim ve rahat ayakkab\u0131 se\u00e7enekleriyle t\u00fcm egzersizlerde konforlu hissetmek i\u00e7in sana e\u015flik etmeye haz\u0131r! Diledi\u011fin Skechers tasar\u0131m\u0131n\u0131 kullanarak en rahat spor deneyimine ula\u015fabilirsin. Ter d\u00f6kerek ad\u0131m ad\u0131m omuzlar\u0131n\u0131 kuvvetlendirmeye haz\u0131r m\u0131s\u0131n?<\/span><\/p>\n<p><a href=\"https:\/\/www.skechers.com.tr\/spor-giyim-6100\"><img decoding=\"async\" loading=\"lazy\" class=\"size-full wp-image-1514 alignnone\" src=\"https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2021\/05\/ataturk-ve-spor-blog-cta.jpg\" alt=\"\" width=\"550\" height=\"117\" srcset=\"https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2021\/05\/ataturk-ve-spor-blog-cta.jpg 550w, https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2021\/05\/ataturk-ve-spor-blog-cta-300x64.jpg 300w\" sizes=\"(max-width: 550px) 100vw, 550px\" \/><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>G\u00fcn boyu hareketsizlik, yanl\u0131\u015f duru\u015f, bilgisayar ba\u015f\u0131nda \u00e7al\u0131\u015fma, bedeni y\u0131prat\u0131yor. Bu y\u0131pranm\u0131\u015fl\u0131ktan elbette omuzlar da pay\u0131n\u0131 al\u0131yor. Omuz a\u011fr\u0131lar\u0131, kulun\u00e7larda sertle\u015fme, s\u0131k s\u0131k tutulma ve gerginlik hissi, bir\u00e7ok ki\u015finin \u015fikayetlerini olu\u015fturuyor. Hatta bir\u00e7o\u011fumuz i\u00e7in omuz a\u011fr\u0131s\u0131 art\u0131k hayat rutininin bir par\u00e7as\u0131\u2026 E\u011fer daha \u00f6nce omuz hareketleri i\u00e7in yoga yapmay\u0131 denediysen, izledi\u011fin videolarda omuz a\u011fr\u0131lar\u0131n\u0131n yayg\u0131nl\u0131\u011f\u0131n\u0131n [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":850,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[23,5],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v18.5.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Etkili Omuz Hareketleri - Skechers Blog<\/title>\n<meta name=\"description\" content=\"Do\u011fru omuz hareketleri ile omuz kaslar\u0131n\u0131 g\u00fc\u00e7lendirebilirsin. 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