{"id":3349,"date":"2023-01-08T15:18:33","date_gmt":"2023-01-08T12:18:33","guid":{"rendered":"https:\/\/umutagaci.com\/?p=3349"},"modified":"2023-01-08T15:18:33","modified_gmt":"2023-01-08T12:18:33","slug":"dogru-sekilde-spor-yapmak","status":"publish","type":"post","link":"https:\/\/umutagaci.com\/2023\/01\/08\/dogru-sekilde-spor-yapmak\/","title":{"rendered":"Spor yaparken a\u011fr\u0131 ve sakatl\u0131klar\u0131 \u00f6nlemenin 5 yolu"},"content":{"rendered":"<h2 style=\"text-align: justify;\">&#8220;Egzersizin illaki a\u011fr\u0131 ya da sakatl\u0131\u011fa neden olmas\u0131 gerekmiyor&#8221;<\/h2>\n<p style=\"text-align: justify;\">\u0130sko\u00e7ya&#8217;daki Stirling \u00dcniversitesi&#8217;nden akademisyen Lewis Macgregor, egzersize ba\u015flayanlar i\u00e7in a\u011fr\u0131 ve sakatl\u0131klar\u0131 \u00f6nlemenin 5 yolunu payla\u015ft\u0131.<\/p>\n<p style=\"text-align: justify;\">Spor, Sa\u011fl\u0131k ve Egzersiz Bilimleri B\u00f6l\u00fcm\u00fc&#8217;nde g\u00f6rev yapan Macgregor, spor yapma al\u0131\u015fkanl\u0131\u011f\u0131n\u0131n kolay kazan\u0131lmad\u0131\u011f\u0131n\u0131 s\u00f6yledi. Uzman, a\u011fr\u0131 ve sakatlanma korkusunun baz\u0131 ki\u015fileri egzersize ba\u015flamaktan al\u0131koydu\u011funu ifade etti.<\/p>\n<p style=\"text-align: justify;\">&#8220;Egzersizin illaki a\u011fr\u0131 ya da sakatl\u0131\u011fa neden olmas\u0131 gerekmiyor&#8221; diyen Macgregor&#8217;\u0131n verdi\u011fi 5 tavsiye \u015f\u00f6yle:<\/p>\n<p style=\"text-align: justify;\"><strong>Is\u0131n\u0131n<\/strong><\/p>\n<p style=\"text-align: justify;\">Egzersizden \u00f6nce \u0131s\u0131nmak \u00f6nemli. Zira bu, kaslar\u0131n ve v\u00fccudun s\u0131cakl\u0131\u011f\u0131n\u0131 art\u0131r\u0131p bedeni egzersizin zorluklar\u0131na haz\u0131rl\u0131yor. Is\u0131nan kaslar hem daha uzun s\u00fcre egzersiz yapabilirken bu sayede a\u011fr\u0131 ve yaralanma riskini azaltabilirsiniz.<\/p>\n<p style=\"text-align: justify;\">Is\u0131nmak i\u00e7in yapabilecekleriniz egzersizden egzersize de\u011fi\u015fiyor. Genellikle\u00a0antrenman\u0131n\u00a0en az 5-10 dakikas\u0131n\u0131n \u0131s\u0131nmaya ayr\u0131lmas\u0131 gerekiyor.<\/p>\n<p style=\"text-align: justify;\">Macgregor, squat ve lunge gibi b\u00fct\u00fcn v\u00fccudu kapsayan hareketlerle ba\u015flanmas\u0131n\u0131 \u00f6nerdi. Bunun ard\u0131ndan egzersize g\u00f6re \u0131s\u0131nmada ne yapaca\u011f\u0131n\u0131z\u0131 se\u00e7ebilirsiniz. \u00d6rne\u011fin ko\u015fmadan \u00f6nce y\u00fcr\u00fcy\u00fc\u015f yapabilir ya da a\u011f\u0131rl\u0131k antrenman\u0131ndan \u00f6nce hafif a\u011f\u0131rl\u0131kl\u0131lar kald\u0131rabilirsiniz.<\/p>\n<p style=\"text-align: justify;\">Is\u0131nma s\u00fcrecinin \u00e7ok yorucu olmamas\u0131na dikkat edin.<\/p>\n<p style=\"text-align: justify;\"><strong>V\u00fccudunuza \u00e7ok y\u00fcklenmeyin<\/strong><\/p>\n<p style=\"text-align: justify;\">Yeni bir egzersize ba\u015flarken yap\u0131lan en yayg\u0131n hatalardan biri, ki\u015filerin \u00e7al\u0131\u015fmay\u0131 abartarak v\u00fccuduna fazla y\u00fcklenmesi. Bu, egzersizden sonra a\u011fr\u0131ya neden olabilece\u011fi gibi sakatl\u0131k riskini de art\u0131r\u0131yor.<\/p>\n<p style=\"text-align: justify;\">Macgregor&#8217;a g\u00f6re yeni bir egzersiz program\u0131na ba\u015fland\u0131\u011f\u0131nda yava\u015f olunmas\u0131 ve ki\u015finin kendi h\u0131z\u0131na g\u00f6re hareket etmesi \u00f6nem arz ediyor:<\/p>\n<blockquote><p>Herkes farkl\u0131 oldu\u011fu i\u00e7in kesin mesafe ya da tekrarlar kullanan egzersiz program\u0131 uygulamaktan ka\u00e7\u0131n\u0131n. Bunun yerine antrenmanda nas\u0131l hissetti\u011finize odaklan\u0131n ve v\u00fccudunuzu size s\u00f6ylediklerini dinleyin.<\/p><\/blockquote>\n<p style=\"text-align: justify;\">Spor yapman\u0131n faydalar\u0131n\u0131 g\u00f6rmek haftalar alabilir. Ayr\u0131ca baz\u0131 g\u00fcnler, bir \u00f6nceki seansta yapt\u0131\u011f\u0131n\u0131z kadar uzun ya da yorucu egzersiz yapamayabilirsiniz. V\u00fccudunuza kulak verin ve \u00e7ok yorulursan\u0131z sakatl\u0131klar\u0131 \u00f6nlemek i\u00e7in durun.<\/p>\n<p style=\"text-align: justify;\"><strong>\u0130yile\u015fmeye zaman tan\u0131y\u0131n<\/strong><\/p>\n<p style=\"text-align: justify;\">Dinlenmek i\u00e7in egzersize haftada bir ya da iki g\u00fcn ara vermek, v\u00fccudun iyile\u015fmesi i\u00e7in \u00f6nemli. Bu g\u00fcnlerde y\u00fcr\u00fcy\u00fc\u015f ya da yoga gibi az \u00e7aba gerektiren egzersizlerle aktif iyile\u015fme yapabilirsiniz. Aktif iyile\u015fme hem kaslar\u0131n d\u00fczelmesini\u00a0hem de a\u011fr\u0131yla sakatl\u0131klardan uzak durman\u0131z\u0131 sa\u011flar.<\/p>\n<p style=\"text-align: justify;\">Macgregor, kuvvet antrenmanlar\u0131 aras\u0131nda en az bir g\u00fcn ara verilmesini tavsiye etti. Farkl\u0131 kas gruplar\u0131n\u0131 farkl\u0131 g\u00fcnlerde \u00e7al\u0131\u015ft\u0131rmak, iyile\u015fmeyi h\u0131zland\u0131rmaya sa\u011flayan bir di\u011fer strateji.<\/p>\n<p style=\"text-align: justify;\"><strong>Pozisyonlar\u0131 d\u00fczg\u00fcn \u00f6\u011frenin<\/strong><\/p>\n<p style=\"text-align: justify;\">Macgregor, yeni bir egzersiz program\u0131na ba\u015flarken hareketlerin nas\u0131l yap\u0131ld\u0131\u011f\u0131n\u0131 d\u00fczg\u00fcn \u015fekilde \u00f6\u011frenmenin \u00f6nemli oldu\u011funu s\u00f6yledi. Bu y\u00fczden ilk ba\u015fta yava\u015f hareket edip egzersizleri deneyin. Hareketleri d\u00fczg\u00fcn yapmak, sakatl\u0131klardan uzak durulmas\u0131n\u0131 sa\u011fl\u0131yor.<\/p>\n<p style=\"text-align: justify;\">Akademsiyen, spor salonuna gidenlerin oradaki e\u011fitmenlerden, tek ba\u015f\u0131na \u00e7al\u0131\u015fmay\u0131 sevenlerinse internetten bilgi alabilece\u011fini ifade etti. Ayr\u0131ca kendinizi videoya alarak kontrol edebilirsiniz.<\/p>\n<p style=\"text-align: justify;\"><strong>Do\u011fru ayakkab\u0131lar se\u00e7in<\/strong><\/p>\n<p style=\"text-align: justify;\">&#8220;Do\u011fru ayakkab\u0131lar antrenmanlar\u0131n\u0131zda b\u00fcy\u00fck fark yaratabilir&#8221; diyen uzman, bunun \u00f6zellikle ko\u015fanlar i\u00e7in m\u00fchim oldu\u011funu vurgulad\u0131.<\/p>\n<p style=\"text-align: justify;\">Ko\u015fu i\u00e7in rahat ve destekleyici, a\u011f\u0131rl\u0131k kald\u0131ranlar i\u00e7in d\u00fcz ve sert ayakkab\u0131lar gerekti\u011fini belirtti.<\/p>\n<p style=\"text-align: justify;\">Macgregor s\u00f6zlerini \u015f\u00f6yle sonland\u0131rd\u0131:<\/p>\n<blockquote><p>Ac\u0131 veya yaralanma korkusunun sizi yeni egzersiz program\u0131na ba\u015flamaktan al\u0131koymas\u0131na izin vermeyin. Egzersizin faydalar\u0131, yeni program\u0131n beraberinde getirebilece\u011fi ge\u00e7ici kas a\u011fr\u0131s\u0131ndan \u00e7ok daha fazlad\u0131r.<\/p><\/blockquote>\n<p style=\"text-align: justify;\"><em>Independent T\u00fcrk\u00e7e,<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>&#8220;Egzersizin illaki a\u011fr\u0131 ya da sakatl\u0131\u011fa neden olmas\u0131 gerekmiyor&#8221; \u0130sko\u00e7ya&#8217;daki Stirling \u00dcniversitesi&#8217;nden akademisyen Lewis Macgregor, egzersize ba\u015flayanlar i\u00e7in a\u011fr\u0131 ve sakatl\u0131klar\u0131 \u00f6nlemenin 5 yolunu payla\u015ft\u0131. Spor, Sa\u011fl\u0131k ve Egzersiz Bilimleri B\u00f6l\u00fcm\u00fc&#8217;nde g\u00f6rev yapan Macgregor, spor yapma al\u0131\u015fkanl\u0131\u011f\u0131n\u0131n kolay kazan\u0131lmad\u0131\u011f\u0131n\u0131 s\u00f6yledi. Uzman, a\u011fr\u0131 ve sakatlanma korkusunun baz\u0131 ki\u015fileri egzersize ba\u015flamaktan al\u0131koydu\u011funu ifade etti. &#8220;Egzersizin illaki a\u011fr\u0131 &#8230;<\/p>\n","protected":false},"author":2,"featured_media":3350,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_mi_skip_tracking":false,"_exactmetrics_sitenote_active":false,"_exactmetrics_sitenote_note":"","_exactmetrics_sitenote_category":0},"categories":[1,88],"tags":[294],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v20.13 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Spor yaparken a\u011fr\u0131 ve sakatl\u0131klar\u0131 \u00f6nlemenin 5 yolu - UMUT AGAC\u0130<\/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:\/\/umutagaci.com\/2023\/01\/08\/dogru-sekilde-spor-yapmak\/\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Spor yaparken a\u011fr\u0131 ve sakatl\u0131klar\u0131 \u00f6nlemenin 5 yolu - UMUT AGAC\u0130\" \/>\n<meta property=\"og:description\" content=\"&#8220;Egzersizin illaki a\u011fr\u0131 ya da sakatl\u0131\u011fa neden olmas\u0131 gerekmiyor&#8221; \u0130sko\u00e7ya&#8217;daki Stirling \u00dcniversitesi&#8217;nden akademisyen Lewis Macgregor, egzersize ba\u015flayanlar i\u00e7in a\u011fr\u0131 ve sakatl\u0131klar\u0131 \u00f6nlemenin 5 yolunu payla\u015ft\u0131. 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