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<\/figure> Esneklik e\u011fitiminin faydalar\u0131 \u015funlard\u0131r:<\/p>
- Allows greater freedom of movement and improved posture<\/li>
- Increases physical and mental relaxation<\/li>
- Releases muscle tension and soreness<\/li>
- Reduces the risk of injury<\/li><\/ul>
Baz\u0131 insanlar do\u011fal olarak daha esnektir. Esneklik \u00f6ncelikle ki\u015finin geneti\u011fi, cinsiyeti, ya\u015f\u0131, v\u00fccut \u015fekli ve fiziksel aktivite seviyesinden kaynaklanmaktad\u0131r. \u0130nsanlar ya\u015fland\u0131k\u00e7a, genellikle hareketsizli\u011fin bir sonucu olarak, ancak k\u0131smen ya\u015flanma s\u00fcrecinin kendisi nedeniyle esnekliklerini kaybetme e\u011filimindedirler. Ne kadar az aktif olursan\u0131z, o kadar az esnek olman\u0131z muhtemeldir. Kardiyovask\u00fcler dayan\u0131kl\u0131l\u0131k ve kas g\u00fcc\u00fcnde oldu\u011fu gibi, esneklik d\u00fczenli antrenmanla artacakt\u0131r.<\/p>
Ba\u015far\u0131 i\u00e7in Esneyin<\/h3>
Germeden \u00f6nce, \u0131s\u0131nmak i\u00e7in birka\u00e7 dakikan\u0131z\u0131 ay\u0131r\u0131n, \u00e7\u00fcnk\u00fc so\u011fuk kaslar\u0131 germek yaralanma \u015fans\u0131n\u0131z\u0131 art\u0131rabilir. Kollar\u0131 geni\u015f bir daire i\u00e7inde sallarken kolay y\u00fcr\u00fcy\u00fc\u015f gibi basit, d\u00fc\u015f\u00fck yo\u011funluklu bir \u0131s\u0131nma ile ba\u015flay\u0131n. Germe i\u015fleminden \u00f6nce \u0131s\u0131nmak i\u00e7in en az be\u015f ila 10 dakika harcay\u0131n. Bir egzersiz program\u0131na ba\u015flayan insanlar i\u00e7in genel \u00f6neri, bir antrenmandan \u00f6nce hafif dinamik tip esnemeler ve egzersiz sonras\u0131 statik esnemeler yapmakt\u0131r.<\/p>
Statik esnetme ger\u00e7ekle\u015ftirirken:<\/p>
- Take a deep breath and slowly exhale as you gently stretch the muscle to a point of tension<\/li>
- Hold the stretch for 15 to 30 seconds, relax and then repeat the stretch two to four more times<\/li>
- Dynamic stretches are more advanced and should be instructed by a qualified professional<\/li>
- Avoid these stretching mistakes:
- Don\u2019t bounce a stretch. Holding a stretch is more effective and there is less risk of injury.<\/li>
- Don\u2019t stretch a muscle that is not warmed up.<\/li>
- Don\u2019t strain or push a muscle too far. If a stretch hurts, ease up.<\/li>
- Don\u2019t hold your breath during the stretch. Continue to breathe normally.<\/li><\/ul><\/li><\/ul>
Esnemeyi s\u0131k\u0131\u015ft\u0131r\u0131lm\u0131\u015f bir programa s\u0131\u011fd\u0131rma<\/h3>
Zaman k\u0131s\u0131tlamalar\u0131 bir\u00e7ok insan\u0131n gerilmesini \u00f6nler. Baz\u0131lar\u0131 sadece gerilmek i\u00e7in zamanlar\u0131 olmad\u0131\u011f\u0131ndan \u015fikayet ediyor; di\u011ferleri so\u011fuma egzersizleri tamamlanmadan \u00f6nce fitness derslerinden acele ederler.<\/p>
\u0130deal olarak, haftada \u00fc\u00e7 kez en az 30 dakika esneklik e\u011fitimine harcanmal\u0131d\u0131r. Ancak bir egzersiz seans\u0131n\u0131n sonunda sadece be\u015f dakikal\u0131k bir germe bile potansiyel kas a\u011fr\u0131s\u0131n\u0131 azaltmak i\u00e7in hi\u00e7 yoktan iyidir. Ve t\u00fcm aerobik aktiviteyi en az birka\u00e7 dakika germe takip etmelidir.<\/p>
Esnemeyi fazla rezerve edilmi\u015f bir programa s\u0131\u011fd\u0131rmak i\u00e7in baz\u0131 ipu\u00e7lar\u0131:<\/p>
- If you don\u2019t have time to sufficiently warm-up before stretching, try doing a few stretches immediately after a shower or while soaking in a hot tub. The hot water elevates body and muscle temperature enough to make them more receptive to stretching.<\/li>
- Try a few simple stretches before getting out of bed in the morning. Wake yourself up with a few full-body stretches by gently pointing the toes and reaching your arms above your head. This can clear your mind and help jump-start your morning.<\/li>
- Take a stretching class such as yoga or tai chi. Scheduling classes will help you to stick with a regular stretching program.<\/li><\/ul> ","protected":false},"excerpt":{"rendered":"
\u00c7o\u011fu insan kardiyovask\u00fcler dayan\u0131kl\u0131l\u0131klar\u0131n\u0131 art\u0131rmak ve ya\u011f yakmak i\u00e7in aerobik aktiviteye kat\u0131l\u0131r. \u0130nsanlar ya\u011fs\u0131z kas dokusunu korumak ve g\u00fc\u00e7 olu\u015fturmak […]<\/p>\n","protected":false},"author":2,"featured_media":17746,"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 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