{"id":3824,"date":"2023-11-07T16:31:17","date_gmt":"2023-11-07T16:31:17","guid":{"rendered":"https:\/\/fitolympia.com\/?p=3824"},"modified":"2023-11-07T16:31:20","modified_gmt":"2023-11-07T16:31:20","slug":"how-to-relieve-sore-muscles-and-muscle-pain-after-exercise","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/how-to-relieve-sore-muscles-and-muscle-pain-after-exercise\/","title":{"rendered":"NASIL EGZERSIZ SONRASI A\u011eRI KAS VE KAS A\u011eRISI RAHATLATMAK I\u00c7IN"},"content":{"rendered":"<\/p>\n

Bir egzersiz sonras\u0131 uzun s\u00fcreli kas a\u011fr\u0131s\u0131 kas yaralanmas\u0131 bir i\u015fareti olabilir. Singapur Genel Hastanesi Fizyoterapi ve YA\u015eAM Merkezi B\u00f6l\u00fcm\u00fc (SGH) kas a\u011fr\u0131s\u0131 rahatlatmak i\u00e7in baz\u0131 ipu\u00e7lar\u0131 payla\u015fmak.
KAS<\/strong>\u00a0a\u011fr\u0131lar\u0131 ve a\u011fr\u0131 veya gecikmi\u015f ba\u015flang\u0131\u00e7l\u0131 kas a\u011fr\u0131s\u0131 (DOMS) yeni bir spor veya egzersiz rejimi ba\u015flarken yayg\u0131nd\u0131r.<\/p>\n

Antrenman sonras\u0131 gecikmi\u015f ba\u015flang\u0131\u00e7l\u0131 kas a\u011fr\u0131lar\u0131yla ba\u015fa \u00e7\u0131kma<\/h2>\n
\"\"<\/figure>\n

Yo\u011fun bir egzersiz veya s\u0131k\u0131 egzersiz sonra bir veya iki g\u00fcn bo\u011faz kaslar\u0131 ba\u015flarken normaldir, \u00d6zellikle egzersiz yo\u011funlu\u011funu art\u0131r\u0131yorsan\u0131z veya yeni bir spor veya egzersiz ba\u015fl\u0131yor. Gecikmi\u015f kas a\u011fr\u0131lar\u0131 ve kas a\u011fr\u0131s\u0131 kas lifi ve ba\u011f dokusunda k\u00fc\u00e7\u00fck yaralanmalar neden olur.<\/p>\n

Bu durum,\u00a0gecikmeli ba\u015flang\u0131\u00e7l\u0131 kas a\u011fr\u0131 (DOMS)<\/strong>olarak bilinen, yayg\u0131nd\u0131r, Bayan Cindy Ng Li Whye diyor, Fizyoterapi ve\u00a0YA\u015eAM Merkezi<\/a>\u00a0B\u00f6l\u00fcm\u00fc<\/a>\u00a0Ba\u015f Fizyoterapist , Singapur\u00a0Genel Hastanesi<\/a>\u00a0(SGH),\u00a0SingHealth<\/a>\u00a0grubunun bir \u00fcyesi.<\/p>\n

“E\u011fer bir s\u00fcre egzersiz yoksa ya da yeni bir fiziksel aktivite ba\u015fl\u0131yorsan\u0131z, egzersiz sonras\u0131 bo\u011faz kaslar\u0131 ya\u015famaya muhtemeldir. V\u00fccudunuz sadece kaslar\u0131n\u0131z\u0131n iyile\u015fmek i\u00e7in zamana ihtiyac\u0131 oldu\u011funu s\u00f6yl\u00fcyor,” diyor Cindy.<\/p>\n

\u0130yi haber v\u00fccudunuzun yeni spor veya egzersiz al\u0131\u015fk\u0131n al\u0131r, \u00e7ok az veya hi\u00e7 kas a\u011fr\u0131 ya\u015fayacaks\u0131n\u0131z.<\/p>\n

Kas a\u011fr\u0131s\u0131ne ne kadar s\u00fcre dayanmal\u0131?<\/h2>\n
\"\"<\/figure>\n

S\u0131k\u0131 bir egzersiz den sonra olu\u015fan a\u011fr\u0131l\u0131 kaslar genellikle dinlenme 24 ila 48 saat sonra azal\u0131r. Ama kas a\u011fr\u0131lar\u0131 dinlenme birka\u00e7 g\u00fcn sonra uza\u011fa gitmezya bile daha yo\u011fun hale, ciddi bir kas yaralanmas\u0131 devam etmi\u015f bir i\u015fareti olabilir.<\/p>\n

Bir egzersiz s\u0131ras\u0131nda \u015fiddetli kas a\u011fr\u0131s\u0131 ya\u015f\u0131yor da bir kas gerginli\u011fi veya kas yaralanmas\u0131 var bir i\u015fareti olabilir. Kas a\u011fr\u0131s\u0131 solunum g\u00fc\u00e7l\u00fc\u011f\u00fc e\u015flik ederse, y\u00fcksek ate\u015f, kas g\u00fc\u00e7s\u00fczl\u00fc\u011f\u00fc ve sert boyun, bir doktora g\u00f6r\u00fcn\u00fcn.<\/p>\n

\u0130pu\u00e7lar\u0131 kas a\u011fr\u0131s\u0131 ve a\u011fr\u0131 rahatlatmak i\u00e7in<\/h2>\n
\"\"<\/figure>\n
    \n
  1. Buz paketi kullan\u0131n<\/strong><\/li>\n
  2. Masaj i\u00e7in gidin<\/strong><\/li>\n
  3. Germe, germe, germe<\/strong><\/li>\n
  4. Hafif egzersizler yap\u0131n (y\u00fcr\u00fcme, y\u00fczme gibi)<\/strong><\/li>\n
  5. Eksantrik egzersizleri yava\u015f yava\u015f olu\u015fturmak<\/strong><\/li>\n
  6. S\u0131cak bir banyo yap\u0131n<\/strong><\/li>\n<\/ol>\n

    Peki ya topikal kremler? “Liniments, ya\u011flar ve di\u011fer tipik over-the-counter spor kremleri masaj eylem \u00f6tesinde herhangi bir etkiye sahip oldu\u011funu \u00e7ok az kan\u0131t yoktur,” Cindy diyor. Ancak, cilt so\u011fuk veya s\u0131cak hissettirmek, onlar a\u011fr\u0131 zihninizi dikkatini da\u011f\u0131tabilir.<\/p>\n

    Daha iyi bir ya\u015fam tarz\u0131 benimseyen yard\u0131ma m\u0131 ihtiyac\u0131n\u0131z var? Singapur Genel Hastanesi’ndeki LIFE Centre (SGH), size kilo y\u00f6netimi, egzersiz ve diyet konusunda rehberlik sa\u011flayabilecek \u00e7ok disiplinli bir uzman ekibine sahiptir.<\/p>\n

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

    Bir egzersiz sonras\u0131 uzun s\u00fcreli kas a\u011fr\u0131s\u0131 kas yaralanmas\u0131 bir i\u015fareti olabilir. Singapur Genel Hastanesi Fizyoterapi ve YA\u015eAM Merkezi B\u00f6l\u00fcm\u00fc […]<\/p>\n","protected":false},"author":2,"featured_media":3825,"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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