{"id":6196,"date":"2024-01-09T17:06:51","date_gmt":"2024-01-09T17:06:51","guid":{"rendered":"https:\/\/fitolympia.com\/?p=6196"},"modified":"2024-01-09T17:06:56","modified_gmt":"2024-01-09T17:06:56","slug":"living-with-back-pain-5-core-exercises-you-need","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/living-with-back-pain-5-core-exercises-you-need\/","title":{"rendered":"SIRT A\u011eRISIYLA MI YA\u015eIYORSUN? \u0130HTIYACINIZ OLAN 5 TEMEL EGZERSIZ"},"content":{"rendered":"<\/p>\n<p>Milyonlarca Amerikal\u0131 rutin olarak\u00a0<strong><em>s\u0131rt a\u011fr\u0131s\u0131<\/em>\u00a0<\/strong>\u00e7ekiyor. Kemik k\u00fctlesi azald\u0131k\u00e7a, kaslar sertle\u015ftik\u00e7e ve diskler s\u0131v\u0131 ve esneklik kaybetmeye ba\u015flad\u0131k\u00e7a, bu sorun ya\u015fla birlikte artar. A\u015f\u0131r\u0131 kiloluysan\u0131z ve \u00e7o\u011funlukla hareketsizseniz, s\u0131rt problemleri geli\u015ftirme riskiniz daha da artar.<\/p>\n<p>\u0130yi haber: A\u011fr\u0131l\u0131 s\u0131rt\u0131n\u0131z i\u00e7in rahatlama, \u00e7ekirde\u011finize, karn\u0131n\u0131z\u0131 saran ve omurgan\u0131z\u0131 destekleyen kaslara odaklanmak kadar basit olabilir. Asl\u0131nda, s\u0131rt destek veren bir \u00e7ekirdek egzersizi, birinci s\u0131n\u0131f sporculardan \u00e7o\u011funlukla hareketsiz olanlara kadar herkese fayda sa\u011flayabilir.<\/p>\n<p>\u0130\u015fte ortan\u0131z\u0131 tonlamak ve s\u0131rt\u0131n\u0131z\u0131 iyi hissetmenizi sa\u011flamak i\u00e7in en iyi be\u015f temel egzersizim. Haftada iki ila \u00fc\u00e7 kez bunlar\u0131 yapmay\u0131 deneyin:<\/p>\n<ul>\n<li><strong>Tahtalar.<\/strong>\u00a0\u0130tme pozisyonunda ba\u015flay\u0131n, kollar\u0131n\u0131z\u0131 b\u00fck\u00fcn ve v\u00fccudunuzu kollar\u0131n\u0131zla destekleyin. Kar\u0131n ve glute kaslar\u0131n\u0131z\u0131 s\u0131karken kal\u00e7alar\u0131n\u0131z\u0131, bacaklar\u0131n\u0131z\u0131 ve g\u00f6vdenizi d\u00fcz bir \u00e7izgide tutun. Ama formuna dikkat et. S\u0131rt kaslar\u0131n\u0131zla a\u015f\u0131r\u0131 telafi etmek ve ba\u011f\u0131rsaklar\u0131n\u0131z\u0131n sarkmas\u0131na izin vermek yerine, \u00e7ekirdek kaslar\u0131n\u0131z\u0131 g\u00f6bek deli\u011finizin hizas\u0131na \u00e7ekin ve bu pozisyonu tutabildi\u011fin kadar tutun.<\/li>\n<\/ul>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/fitnfemale.com\/wp-content\/uploads\/planks-1400x733.jpg\" alt=\"\" \/><\/figure>\n<ul>\n<li><strong>Ku\u015f k\u00f6pe\u011fi.<\/strong>\u00a0Omurgan\u0131z\u0131n n\u00f6tr oldu\u011fundan emin olarak d\u00f6rt bire de binin (yukar\u0131 veya a\u015fa\u011f\u0131 kemerli de\u011fil). Ard\u0131ndan, \u00e7ekirdek kaslar\u0131n\u0131z\u0131 devreye sokun ve sol baca\u011f\u0131n\u0131z\u0131 arkan\u0131za uzat\u0131rken sa\u011f kolunuzla yava\u015f\u00e7a \u00f6ne do\u011fru uzan\u0131n. Bir nefes i\u00e7in tutun ve sonra yava\u015f\u00e7a uzuvlar\u0131n\u0131z\u0131 ba\u015flang\u0131\u00e7 pozisyonuna getirin. Egzersizi di\u011fer tarafta tekrarlay\u0131n. Bu basit esnemenin g\u00fczelli\u011fi, dengede kalmak i\u00e7in \u00e7ekirde\u011finizin neredeyse t\u00fcm dengeleyici kaslar\u0131n\u0131 devreye sokman\u0131z gerekir.<\/li>\n<\/ul>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/i.ytimg.com\/vi\/wiFNA3sqjCA\/maxresdefault.jpg\" alt=\"\" \/><\/figure>\n<ul>\n<li><strong>Deli kedi.<\/strong>\u00a0Kendinizi elleriniz ve dizleriniz yerde olacak \u015fekilde konumland\u0131r\u0131n. G\u00f6bek deli\u011finizden sizi tavana \u00e7eken bir ip oldu\u011funu d\u00fc\u015f\u00fcn\u00fcn ve \u00e7enenizi k\u0131zg\u0131n bir kedi gibi hafif\u00e7e s\u0131k\u0131\u015ft\u0131r\u0131rken s\u0131rt\u0131n\u0131z\u0131 yava\u015f\u00e7a tavana do\u011fru k\u0131v\u0131r\u0131n. Pozisyonu derin bir nefesle tutun, sonra kar\u0131n kaslar\u0131n\u0131z\u0131 s\u0131k\u0131n, g\u00f6\u011fs\u00fcn\u00fcz\u00fc yere do\u011fru b\u0131rak\u0131n ve ba\u015f\u0131n\u0131z\u0131 hafif\u00e7e kald\u0131r\u0131n. Tekrar.<\/li>\n<li><strong>\u00c7\u0131t\u0131rt\u0131lar.<\/strong>\u00a0\u00c7\u0131t\u0131rt\u0131lar, \u00e7ekirdek kaslar\u0131n\u0131z\u0131 g\u00fc\u00e7lendirmek ve me\u015fgul etmek i\u00e7in en yayg\u0131n egzersizlerden biridir, \u00f6zellikle de imrenilen alt\u0131l\u0131 kaslar. Hareketi daha basit hale getirmek i\u00e7in bald\u0131rlar\u0131n\u0131z\u0131 bir sandalyeye veya sehpaya destekleyin. Ard\u0131ndan, kollar\u0131n\u0131z\u0131 g\u00f6\u011fs\u00fcn\u00fcze \u00e7apraz tutun ve alt s\u0131rt\u0131n\u0131z\u0131 d\u00fcz tutarken omuzlar\u0131n\u0131z\u0131 yerden kald\u0131r\u0131n. \u00c7ok mu yo\u011fun? Kollar\u0131n\u0131 g\u00f6\u011fs\u00fcnden ge\u00e7mek yerine \u00f6n\u00fcnde tut. Bu, egzersizi midenizde ve en \u00f6nemlisi s\u0131rt\u0131n\u0131zda kolayla\u015ft\u0131r\u0131r.<\/li>\n<\/ul>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.fitness19.com\/wp-content\/uploads\/2016\/05\/photodune-11430471-crunch-xs2-534x330.jpg\" alt=\"\" \/><\/figure>\n<ul>\n<li><strong>K\u00f6pr\u00fcler.<\/strong>\u00a0Dizleriniz 90 derece b\u00fck\u00fclm\u00fc\u015f ve ayaklar\u0131 yere d\u00fcz olacak \u015fekilde s\u0131rt \u00fcst\u00fc uzan\u0131n. Derin \u00e7ekirde\u011fin kaslar\u0131n\u0131 devreye sok ve alt k\u0131sm\u0131n\u0131 yerden kald\u0131rarak k\u00f6pr\u00fc pozisyonuna ge\u00e7. S\u0131rt\u0131n\u0131z\u0131 yaslayarak karn\u0131n\u0131z\u0131 yukar\u0131 zorlamak yerine, alt omurgan\u0131zdaki do\u011fal e\u011friyi korumaya \u00e7al\u0131\u015f\u0131n. Rahat? Sol aya\u011f\u0131n\u0131z\u0131 yerden kald\u0131r\u0131n ve sol topu\u011funuzda d\u00fcz bir \u00e7izgi tutmak i\u00e7in sol baca\u011f\u0131n\u0131z\u0131 uzat\u0131n. Aya\u011f\u0131n\u0131z\u0131 yere geri verin ve sa\u011f baca\u011f\u0131n\u0131zla tekrarlay\u0131n.<\/li>\n<\/ul>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.verywellfit.com\/thmb\/5PHeB9hlE1BYHivoo6zcm8HPYsY=\/2500x1667\/filters:fill(FFDB5D,1)\/Verywell-12-3567220-Bridge02-772copy-5c631946c9e77c0001d93219.jpg\" alt=\"\" \/><\/figure>\n<p>\u00c7ekirdek kaslar\u0131n\u0131z\u0131 ger\u00e7ekten g\u00fc\u00e7lendirmek ve s\u0131rt a\u011fr\u0131s\u0131n\u0131 \u00f6nlemek (veya en aza indirmek) i\u00e7in, egzersiz yapmasan\u0131z bile \u00e7ekirdek kaslar\u0131n\u0131z\u0131 me\u015fgul etmek \u00f6nemlidir. e\u011fer i\u015fe oturursan\u0131z, aya\u011fa kalk\u0131n ve d\u00fczenli molalar verin. Dizlerinden e\u011filin, belden de\u011fil. Bir \u015feyleri kald\u0131r\u0131rken \u00e7ekirdek kaslar\u0131n\u0131z\u0131 devreye sokabilirsiniz. Ve g\u00fcnl\u00fck ya\u015fam\u0131n\u0131zda unutmay\u0131n: duru\u015f anahtard\u0131r.<\/p>\n<p>\n","protected":false},"excerpt":{"rendered":"<p>Milyonlarca Amerikal\u0131 rutin olarak\u00a0s\u0131rt a\u011fr\u0131s\u0131\u00a0\u00e7ekiyor. Kemik k\u00fctlesi azald\u0131k\u00e7a, kaslar sertle\u015ftik\u00e7e ve diskler s\u0131v\u0131 ve esneklik kaybetmeye ba\u015flad\u0131k\u00e7a, bu sorun ya\u015fla [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":9893,"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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