{"id":14830,"date":"2024-08-04T00:00:26","date_gmt":"2024-08-04T00:00:26","guid":{"rendered":"https:\/\/fitolympia.com\/?p=14830"},"modified":"2024-08-04T15:13:44","modified_gmt":"2024-08-04T15:13:44","slug":"should-you-take-shower-or-bath-after-workout","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/should-you-take-shower-or-bath-after-workout\/","title":{"rendered":"ANTRENMANDAN SONRA ASLA YAPMAMANIZ GEREKEN 8 \u015eEY"},"content":{"rendered":"<\/p>\n

Egzersiz yapmak i\u00e7in zaman ve \u00e7aba sarfe soktu\u011funuz i\u00e7in tebrikler! Zorlu bir spor salonundan sonra, sadece eve gidip kanepede dinlenmek isteyebilirsiniz. Bununla birlikte, ter seans\u0131n\u0131zdan hemen sonra yapt\u0131\u011f\u0131n\u0131z \u015fey v\u00fccudunuzun nas\u0131l iyile\u015fti\u011fi \u00fczerinde b\u00fcy\u00fck bir etkiye sahip olabilir. Fitness seviyeniz ne olursa olsun, bu 8 egzersiz sonras\u0131 hatadan birini yapma \u015fans\u0131n\u0131z vard\u0131r.<\/p>\n

Hata #1: Beklemeyi unutmak<\/strong><\/h4>\n
\n
\"stretching<\/figure>\n<\/div>\n

Kalp at\u0131\u015f h\u0131z\u0131n\u0131z\u0131 geri almak ve hafif esneme yapmak i\u00e7in her zaman birka\u00e7 dakikan\u0131z\u0131 almay\u0131 unutmay\u0131n. Amerikan\u00a0Kalp Derne\u011fi’ne<\/a>g\u00f6re v\u00fccudunuzun so\u011fumas\u0131n\u0131 \u00f6nlemek hasta hissetmenize veya bay\u0131lman\u0131za neden olabilir. Antrenman yaparken kaslar\u0131 kas\u0131yorsunuz ve esneme kas kramplar\u0131n\u0131 ve sertli\u011fi \u00f6nlemeye yard\u0131mc\u0131 olabilir.<\/p>\n

Hata #2: Hidrasyon atlanmas\u0131<\/strong><\/h4>\n
\n
\"drinking<\/figure>\n<\/div>\n

V\u00fccudunuzun kaybetti\u011fi suyu de\u011fi\u015ftirmesi gerekiyor. Bolca terledi\u011finiz veya bir saatten fazla egzersiz yapt\u0131\u011f\u0131n\u0131z seanslardan sonra, hindistancevizi suyu gibi elektrolitlerin yerini alan bir i\u00e7ecek i\u00e7meyi d\u00fc\u015f\u00fcn\u00fcn. Spor i\u00e7ecekleri \u00e7ok fazla \u015fekere sahip olma e\u011filimindedir, bu nedenle bir dayan\u0131kl\u0131l\u0131k etkinli\u011fi i\u00e7in antrenman yapmad\u0131k\u00e7a bunlar\u0131 atlay\u0131n.<\/p>\n

#3 hata: Yemek i\u00e7in beklemek<\/strong><\/h4>\n
\n
\"snacks-for-runners-trim-healthy-mama-tart-cherry-jello-\"<\/figure>\n<\/div>\n

Sert veya uzun bir egzersizden sonra, v\u00fccudunuzun yenilenmesi ve onar\u0131lmas\u0131 gerekir. Kullan\u0131lan glikojenin yerini almak i\u00e7in kas ve karbonhidratlar\u0131 yeniden in\u015fa etmek i\u00e7in biraz proteine ihtiya\u00e7 duyar. Spor diyetisyenleri genellikle egzersizden sonra 30 dakika i\u00e7inde yemek yemenizi \u00f6nerir.<\/p>\n

Hata #4: Ya\u011f oran\u0131 y\u00fcksek bir yemek yemek<\/strong><\/h4>\n
\n
\"post<\/figure>\n<\/div>\n

\u00c7ok fazla ya\u011f i\u00e7eren bir yemek veya at\u0131\u015ft\u0131rmal\u0131k yemek sindirimi yava\u015flatabilir ve iyile\u015fmenizi engelleyebilir. Ya\u011fs\u0131z proteinler ve karbonhidratlar\u0131n kar\u0131\u015f\u0131m\u0131 ile yak\u0131t ikmali yapmay\u0131 tercih edin.<\/p>\n

Hata #5: \u0130lerlemenizi kaydetmeyi ihmal etme<\/strong><\/h4>\n
\n
\"eatsmart-precision-getfit-digital-body-fat-scale\"<\/a><\/figure>\n<\/div>\n

15 dakika ya da bir saat olsun her egzersiz seans\u0131 \u00f6nemlidir. Telefonunuzda veya bir egzersiz g\u00fcnl\u00fc\u011f\u00fcnde bir uygulama kullanarak, nas\u0131l ilerledi\u011finizi g\u00f6rebilmeniz i\u00e7in tarihi ve ka\u00e7 temsilci yapt\u0131\u011f\u0131n\u0131z\u0131 veya ne kadar ko\u015ftu\u011funuzu not edin. Bu, motive kalman\u0131za ve bir platoya \u00e7arpmaktan ka\u00e7\u0131nman\u0131za yard\u0131mc\u0131 olabilir. Ne kadar kilo verdi\u011finizi ve ne kadar kas kazand\u0131\u011f\u0131n\u0131z\u0131 takip etmek de motive kalman\u0131za yard\u0131mc\u0131 olabilir. GetFit Dijital V\u00fccut Ya\u011f \u00d6l\u00e7e\u011fimiz a\u011f\u0131rl\u0131\u011f\u0131, % v\u00fccut ya\u011f\u0131n\u0131, % v\u00fccut suyunu, % kas k\u00fctlesini ve kemik yo\u011funlu\u011funu \u00f6l\u00e7er.<\/p>\n

hata #6: Terli k\u0131yafetlerle kalmak<\/strong><\/h4>\n
\n
\"shower\"<\/figure>\n<\/div>\n

So\u011fuk hissetmenize ek olarak, terli k\u0131yafetlerde kalmak d\u00f6k\u00fcnt\u00fclere, enfeksiyonlara ve v\u00fccut sivilcelerine yol a\u00e7abilir. Cildinizi kuru tutmaya yard\u0131mc\u0131 olmak i\u00e7in nem fitilleme k\u0131yafetleri giyin ve egzersizden sonra du\u015f al\u0131p de\u011fi\u015ftirdi\u011finizden emin olun.<\/p>\n

Hata #7: Uykuda k\u0131vrakl\u0131k<\/strong><\/h4>\n
\n
\"sleep\"<\/figure>\n<\/div>\n

V\u00fccudunuz kendini onar\u0131r ve uyurken kaslar\u0131 yeniden in\u015fa eder. V\u00fccudunuz yeterli miktarda dinlendi\u011finde \u00e7ok daha iyi performans g\u00f6sterecektir.<\/p>\n

Hata #8: \u0130\u015flenmi\u015f, \u015fekerli ikramlar yemek<\/strong><\/h4>\n
\n
\"\"<\/a><\/figure>\n<\/div>\n

Zorlu bir antrenmandan sonra, bir muameleyi hak ettiniz. Ancak, yakt\u0131\u011f\u0131n\u0131zdan daha fazla kalori t\u00fcketmemeye \u00e7al\u0131\u015f\u0131n. Dondurulmu\u015f yo\u011furt gibi mant\u0131kl\u0131 bir \u00f6d\u00fcl se\u00e7in ve porsiyon boyutlar\u0131n\u0131z\u0131 izleyin. Precision Pro Dijital Mutfak Terazimiz, do\u011fru servis boyutlar\u0131n\u0131n neye benzedi\u011fini anlaman\u0131za yard\u0131mc\u0131 olabilir. B\u00fct\u00fcn s\u0131k\u0131 \u00e7al\u0131\u015fman\u0131z\u0131 reddetmeyin. Egzersiz yapt\u0131ktan sonra v\u00fccudunuzun iyile\u015fmesine yard\u0131mc\u0131 oldu\u011fundan ve fitness rutininizin etkisini en \u00fcst d\u00fczeye \u00e7\u0131kararak emin olun.<\/p>\n

\"\"<\/figure>\n

\n","protected":false},"excerpt":{"rendered":"

Egzersiz yapmak i\u00e7in zaman ve \u00e7aba sarfe soktu\u011funuz i\u00e7in tebrikler! Zorlu bir spor salonundan sonra, sadece eve gidip kanepede dinlenmek 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