{"id":12450,"date":"2024-07-06T00:00:52","date_gmt":"2024-07-06T00:00:52","guid":{"rendered":"https:\/\/fitolympia.com\/?p=12450"},"modified":"2024-07-06T16:04:35","modified_gmt":"2024-07-06T16:04:35","slug":"4-reasons-to-stop-stretching-before-you-exercise","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/4-reasons-to-stop-stretching-before-you-exercise\/","title":{"rendered":"EGZERSIZ YAPMADAN \u00d6NCE ESNEMEYI DURDURMAK \u0130\u00c7IN 4 NEDEN"},"content":{"rendered":"<\/p>\n<p>\u015eimdiye kadar, muhtemelen \u00e7al\u0131\u015fmadan \u00f6nce \u0131s\u0131nman\u0131n ne kadar \u00f6nemli oldu\u011funu biliyorsundur. Is\u0131nma v\u00fccudunuzu artan fiziksel aktivite taleplerine haz\u0131rlar, yaralanma ve komplikasyon riskinizi azalt\u0131r. Kaslar\u0131n\u0131za daha fazla oksijen ve kan ak\u0131\u015f\u0131 g\u00f6ndermenin \u00f6tesinde, uygun bir \u0131s\u0131nma sizi\u00a0<em>zihinsel olarak<\/em>\u00a0olacaklara da haz\u0131rlar &#8211; konsantrasyon, koordinasyon ve biraz motivasyon alabilen bir egzersiz.<\/p>\n<p><strong>\u015eu anda yapmaman\u0131z gereken tek \u015fey \u00e7o\u011fu insan\u0131n yapt\u0131\u011f\u0131 \u015feydir: esnemek.<\/strong>\u00a0Peki egzersizden \u00f6nce esneme neden k\u00f6t\u00fc bir fikir?<\/p>\n<p>\u0130\u015fte egzersiz yapmadan \u00f6nce esnememeniz i\u00e7in d\u00f6rt neden.<\/p>\n<ol>\n<li><span><strong>Esneme, \u0131s\u0131nmakla ayn\u0131 \u015fey de\u011fildir.<\/strong>\u00a0Is\u0131nma ile esnemeyi kar\u0131\u015ft\u0131rmak \u00e7ok yayg\u0131n bir hatad\u0131r, bu y\u00fczden ikisinin ayn\u0131 oldu\u011funu d\u00fc\u015f\u00fcn\u00fcyorsan\u0131z kendinizi k\u00f6t\u00fc hissetmeyin. Ko\u015fmadan \u00f6nce y\u00fcr\u00fcme, bisiklete binmeden \u00f6nce yava\u015f bisiklet, fitness dersinden \u00f6nce hafif aerobik gibi yakla\u015fan antrenman\u0131n\u0131z\u0131 taklit eden daha hafif yo\u011funluklu aktivite yapmak i\u00e7in birka\u00e7 dakika harcamal\u0131s\u0131n\u0131z. Bu bir \u0131s\u0131nma. V\u00fccudunuza egzersizin daha y\u00fcksek taleplerine uyum sa\u011flamas\u0131 i\u00e7in zaman verir, b\u00f6ylece nefes h\u0131z\u0131n\u0131z, dola\u015f\u0131m\u0131n\u0131z ve kalp at\u0131\u015f h\u0131z\u0131n\u0131z, \u00e7al\u0131\u015fan kaslar\u0131n\u0131za i\u015flerin sorunsuz \u00e7al\u0131\u015fmas\u0131n\u0131 sa\u011flamak i\u00e7in ihtiya\u00e7 duyduklar\u0131 kan, besin ve oksijeni sa\u011flamak i\u00e7in artabilir. Is\u0131nma eklemlerinizi ya\u011flamaya da yard\u0131mc\u0131 olur. Germe ayn\u0131 ama\u00e7lara hizmet etmez ve bu nedenle \u0131s\u0131nma i\u00e7in ge\u00e7mez.<\/span><br \/>\u00a0<\/li>\n<li><span><strong>Egzersizden \u00f6nce esnemek \u0131s\u0131nman\u0131z\u0131 baltalar.<\/strong>\u00a0Bir \u00e7al\u0131\u015fmadan \u00f6nce esneyecekseniz, \u00f6nce \u0131s\u0131nman\u0131z ve daha sonra esnemek i\u00e7in hareket etmeyi b\u0131rakman\u0131z gerekir. Esnemeyi durdurma eyleminin \u0131s\u0131nman\u0131n faydalar\u0131n\u0131 nas\u0131l iptal oldu\u011funu hi\u00e7 d\u00fc\u015f\u00fcnd\u00fcn m\u00fc? Hareket etmeyi b\u0131rakt\u0131\u011f\u0131n\u0131zda v\u00fccut s\u0131cakl\u0131\u011f\u0131n\u0131z, kalp at\u0131\u015f h\u0131z\u0131n\u0131z ve nefes h\u0131z\u0131n\u0131z \u00f6nemli \u00f6l\u00e7\u00fcde d\u00fc\u015fer. Birka\u00e7 esnemeden sonra, pratik olarak ba\u015flad\u0131\u011f\u0131n\u0131z yere geri d\u00f6nersiniz: so\u011fuk kaslar ve bir i\u015fe atlamaya haz\u0131r olmayan dinlenme kalp at\u0131\u015f h\u0131z\u0131 ile. Bu, \u0131s\u0131nma seans\u0131ndan sonra esnemeyi savunmamam\u0131n en b\u00fcy\u00fck nedenlerinden biridir. Ancak, \u0131s\u0131n\u0131r, gerilir ve sonra tekrar \u0131s\u0131n\u0131rsan\u0131z, sorun olmayabilir. Ama t\u00fcm bunlar i\u00e7in kimin zaman\u0131 var?<\/span><br \/>\u00a0<\/li>\n<li><span><strong>Esneme yaralanmay\u0131 engellemez.<\/strong>\u00a0Fitness uzmanlar\u0131n\u0131n esnemenin yaralanmay\u0131 \u00f6nleyece\u011fini s\u00f6ylemesi uzun zaman \u00f6nce de\u011fildi. \u0130nsanlar\u0131n fiziksel aktiviteden \u00f6nce esnemeye te\u015fvik olmas\u0131n\u0131n bir nedeni de budur. Ancak ara\u015ft\u0131rmalar bu teoriyi kan\u0131tlayamad\u0131. Bu g\u00fcnlerde, fitness e\u011fitmenleri, atletik e\u011fitmenler ve fizyoterapistler aras\u0131nda, ne zaman yaparsan\u0131z yap\u0131n, germe eyleminin yaralanmay\u0131 \u00f6nlemedi\u011fi genel olarak kabul edilmektedir. AP\u00a0<a href=\"https:\/\/abcnews.go.com\/Technology\/wireStory?id=10380462\" target=\"_blank\" rel=\"noreferrer noopener\">t\u0131p yazar\u0131 Maria Cheng&#8217;in yak\u0131n tarihli bir hikayesine<\/a>g\u00f6re, 100&#8217;den fazla esneme \u00e7al\u0131\u015fmas\u0131 inceleyen CDC uzmanlar\u0131, &#8220;egzersizden \u00f6nce esneyen insanlar\u0131n, esneme esnekli\u011finin artmas\u0131n\u0131n \u00f6nlemesi gereken \u00e7ekilmi\u015f bir kas gibi yaralanmalara maruz kalma olas\u0131l\u0131\u011f\u0131n\u0131n daha d\u00fc\u015f\u00fck olmad\u0131\u011f\u0131n\u0131&#8221; tespit etti. Bu nedenle, bir burkulma veya zorlanmay\u0131 \u00f6nlemek i\u00e7in egzersizlerinizden \u00f6nce esniyorsan\u0131z, \u00e7abalar\u0131n\u0131z bo\u015funa olabilir.<\/span><br \/>\u00a0<\/li>\n<li><strong>Egzersizden \u00f6nce esneme asl\u0131nda yaralanma riskinizi art\u0131rabilir.<\/strong>\u00a0Bu sadece \u0131s\u0131nman\u0131 baltalad\u0131\u011f\u0131 i\u00e7in de\u011fil. Cheng, &#8220;Geleneksel esnemeler, insanlar\u0131n ayak ellerine dokunmak veya bacaklar\u0131n\u0131 bir \u00e7ite germek i\u00e7in e\u011filmeleri gibi,&#8221; diye yazd\u0131, &#8220;genellikle kaslar\u0131n gev\u015femek yerine s\u0131k\u0131la\u015fmas\u0131na neden olur &#8211; fiziksel aktivite i\u00e7in gerekenin tam tersi.&#8221; \u015eu anda a\u015f\u0131r\u0131 b\u00fcy\u00fcme riskiniz daha fazlad\u0131r ve bu s\u0131k\u0131l\u0131k egzersize ba\u015flad\u0131\u011f\u0131n\u0131zda h\u0131z\u0131n\u0131z\u0131 ve hareket aral\u0131\u011f\u0131n\u0131z\u0131 zay\u0131flatabilir. Baz\u0131 ara\u015ft\u0131rmalar, esneyen baz\u0131 sporcular\u0131n yaralanmalara ve performans sorunlar\u0131na\u00a0<em>daha<\/em>\u00a0duyarl\u0131 oldu\u011funu g\u00f6stermi\u015ftir. Uzmanlar, h\u0131zl\u0131 top atmak veya futbol topu tekmelemek gibi belirli sporlarda kas g\u00fcc\u00fc ve g\u00fcc\u00fc i\u00e7in belirli bir miktarda &#8220;s\u0131zd\u0131rmazl\u0131k&#8221; gerekti\u011fini teori ediyor.<\/li>\n<\/ol>\n<p>Bu esnemeye kar\u015f\u0131 bir kampanya de\u011fil. \u00c7o\u011fu insan\u0131n esnemeden b\u00fcy\u00fck fayda sa\u011flad\u0131\u011f\u0131na ve bunu yeterince yapmad\u0131\u011f\u0131na inan\u0131yorum. Ancak do\u011fru zamanda yap\u0131lmal\u0131 ve s\u0131n\u0131rlara itilmemelidir. \u00c7o\u011fu ara\u015ft\u0131rma bize, yaralanma olas\u0131l\u0131\u011f\u0131 en fazla olanlar\u0131n \u00e7an e\u011frisinin z\u0131t u\u00e7lar\u0131ndaki insanlar oldu\u011funu g\u00f6stermektedir; en az esnek ve en esnek ki\u015filer yaralanmalara ve sorunlara daha yatk\u0131nd\u0131r. Bu ortalama bir egzersizci i\u00e7in iyi bir haber \u00e7\u00fcnk\u00fc yaralanmadan kalmak i\u00e7in bir insan Gumby&#8217;ye girmenize gerek yok. Genellikle &#8220;fonksiyonel hareket aral\u0131\u011f\u0131&#8221; olarak adland\u0131r\u0131lan normal bir esneklik aral\u0131\u011f\u0131, kas gerginli\u011fini azaltmaya yard\u0131mc\u0131 olabilir ve esnekli\u011fin do\u011fal olarak azald\u0131\u011f\u0131nda, ya\u015fland\u0131k\u00e7a bile kendinizi aktif, hareketli ve yetenekli tutmaya yard\u0131mc\u0131 olabilir.<\/p>\n<p><strong>Peki esnemek i\u00e7in en iyi zaman ne zaman?<\/strong>\u00a0(Ve evet, esnemelisiniz!) Hen\u00fcz tahmin edemediyseniz, egzersizinizin sonunda, serinledikten hemen sonra. Kaslar\u0131n\u0131z ve eklemleriniz bir egzersizden sonra bir antrenmandan \u00f6nce oldu\u011fundan \u00e7ok daha s\u0131cak ve ya\u011flan\u0131r (\u0131s\u0131nsan\u0131z bile), bu da \u015fu anda stre\u00e7lerinizden daha fazla kurtulaca\u011f\u0131n\u0131z anlam\u0131na gelir. Ve v\u00fccudunuz rahat bir duruma geri d\u00f6nd\u00fc\u011f\u00fc i\u00e7in, egzersizden sonra esnemek egzersizinizi sonland\u0131rman\u0131n iyi hissettiren bir yoludur.<\/p>\n<p>Genel olarak, hepimiz d\u00fczenli olarak esnemeyi hedeflemeliyiz. Egzersizden \u00f6nce esneme al\u0131\u015fkanl\u0131\u011f\u0131n\u0131z\u0131 de\u011fi\u015ftirmek biraz \u00e7aba gerekebilir, ancak faydalar ve azalt\u0131lm\u0131\u015f riskler muhtemelen buna de\u011fer.<\/p>\n<p>\n","protected":false},"excerpt":{"rendered":"<p>\u015eimdiye kadar, muhtemelen \u00e7al\u0131\u015fmadan \u00f6nce \u0131s\u0131nman\u0131n ne kadar \u00f6nemli oldu\u011funu biliyorsundur. Is\u0131nma v\u00fccudunuzu artan fiziksel aktivite taleplerine haz\u0131rlar, yaralanma ve [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":12451,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"fifu_image_url":"","fifu_image_alt":"","footnotes":""},"categories":[140],"tags":[],"class_list":["post-12450","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-training-tips"],"translation":{"provider":"WPGlobus","version":"3.0.0","language":"tr","enabled_languages":["en","es","de","fr","ru","hi","ar","tr","it","pt","na"],"languages":{"en":{"title":true,"content":true,"excerpt":false},"es":{"title":true,"content":true,"excerpt":false},"de":{"title":true,"content":true,"excerpt":false},"fr":{"title":true,"content":true,"excerpt":false},"ru":{"title":true,"content":true,"excerpt":false},"hi":{"title":true,"content":true,"excerpt":false},"ar":{"title":true,"content":true,"excerpt":false},"tr":{"title":true,"content":true,"excerpt":false},"it":{"title":true,"content":true,"excerpt":false},"pt":{"title":true,"content":true,"excerpt":false},"na":{"title":false,"content":false,"excerpt":false}}},"featured_img":"https:\/\/fitolympia.com\/wp-content\/uploads\/2021\/05\/4-Reasons-to.png","categories_details":[{"id":140,"name":"Training Tips","count":96,"parent":0}],"tags_details":[],"comment_count":0,"author_name":"Staff","author_img":"https:\/\/secure.gravatar.com\/avatar\/0770ff71d5267ad67c1cefbf36008dc2a2753c332616ff451380094010b0d281?s=96&d=mm&r=g","post_views":5613,"_links":{"self":[{"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/posts\/12450","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/comments?post=12450"}],"version-history":[{"count":10,"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/posts\/12450\/revisions"}],"predecessor-version":[{"id":12470,"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/posts\/12450\/revisions\/12470"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/media\/12451"}],"wp:attachment":[{"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/media?parent=12450"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/categories?post=12450"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/tags?post=12450"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}