{"id":6604,"date":"2023-12-05T03:19:57","date_gmt":"2023-12-05T03:19:57","guid":{"rendered":"https:\/\/fitolympia.com\/?p=6604"},"modified":"2023-12-05T03:27:26","modified_gmt":"2023-12-05T03:27:26","slug":"top-10-balancing-exercises-to-improve-balance-stability","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/top-10-balancing-exercises-to-improve-balance-stability\/","title":{"rendered":"DENGE VE STABILITEYI ARTIRMAK \u0130\u00c7IN EN \u0130YI 10 DENGELEME EGZERSIZI"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\">1. A\u011fa\u00e7 pozu<\/h2>\n\n\n\n<p><strong>ba\u015flang\u0131\u00e7 konumu:<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image\"><a href=\"https:\/\/workouttrends.com\/wp-content\/uploads\/2014\/05\/tree-pose.jpg\"><img decoding=\"async\" src=\"https:\/\/workouttrends.com\/wp-content\/uploads\/2014\/05\/tree-pose.jpg\" alt=\"tree pose\" class=\"wp-image-13628\"\/><\/a><\/figure>\n\n\n\n<p>Eller Namaste pozisyonunda katlanm\u0131\u015f olarak d\u00fcz durun (avu\u00e7 i\u00e7leri g\u00f6\u011fs\u00fcn \u00f6n\u00fcnde birbirine dokunur).<\/p>\n\n\n\n<p><strong>Ad\u0131m -lar\u0131:<\/strong><\/p>\n\n\n\n<p>Sa\u011f baca\u011f\u0131n\u0131zdaki a\u011f\u0131rl\u0131\u011f\u0131 kayd\u0131r\u0131n ve sa\u011f uylu\u011fa m\u00fcmk\u00fcn oldu\u011funca y\u00fckse\u011fe dokunmak i\u00e7in sol baca\u011f\u0131 kald\u0131r\u0131n. B\u00fck\u00fclm\u00fc\u015f baca\u011f\u0131n ayak parmaklar\u0131 do\u011frudan zemine i\u015faret etmelidir. \u0130ki ellerinizi yukar\u0131 kald\u0131r\u0131n ve uzat\u0131n. Daha iyi bir denge duygusu kazand\u0131k\u00e7a, bu iki ad\u0131m\u0131 da ayn\u0131 anda yapabilmelisiniz. \u0130lk pozisyona d\u00f6nmeden \u00f6nce pozisyonu 10-30 saniye tutun. Di\u011fer tarafta tekrarlay\u0131n. Bu, A\u011fa\u00e7 pozunun bir temsilcisini tamamlayacakt\u0131r.<\/p>\n\n\n\n<p><strong>Temsilciler:<\/strong>&nbsp;Her iki tarafta 3<\/p>\n\n\n\n<p><strong>Setler:<\/strong>&nbsp;1<\/p>\n\n\n\n<p><strong>\u00d6nemli notlar:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>B\u00fck\u00fclm\u00fc\u015f dizinizin \u00f6ne do\u011fru katland\u0131\u011f\u0131ndan emin olun. Kas\u0131k b\u00f6lgesinde gerginlik yaratan tarafa gerilmelidir.<\/li><li>Normal nefes al.<\/li><li>Elleri katlamak ve ba\u015f\u0131n \u00fcst\u00fcne kald\u0131rmak yerine, duvar veya sandalye deste\u011fini kullanabilirsiniz.<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">2. Da\u011f pozu<\/h2>\n\n\n\n<p><strong>ba\u015flang\u0131\u00e7 konumu:<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image\"><a href=\"https:\/\/workouttrends.com\/wp-content\/uploads\/2014\/05\/mountain-pose.jpg\"><img decoding=\"async\" src=\"https:\/\/workouttrends.com\/wp-content\/uploads\/2014\/05\/mountain-pose.jpg\" alt=\"mountain pose\" class=\"wp-image-13629\"\/><\/a><\/figure>\n\n\n\n<p>Eller yanlarda ve ayaklar 3-5 in\u00e7 arayla d\u00fcz durun. Zemini s\u0131k\u0131ca gev\u015fetmek ve m\u00fcmk\u00fcn oldu\u011funca fazla y\u00fczey alan\u0131 elde etmek i\u00e7in ayaklar\u0131n\u0131z\u0131 ve taban\u0131n\u0131z\u0131 yay\u0131n.<\/p>\n\n\n\n<p><strong>Ad\u0131m -lar\u0131:<\/strong><\/p>\n\n\n\n<p>Kollar\u0131n\u0131z\u0131 hafif\u00e7e yana do\u011fru kald\u0131r\u0131n ve her iki tarafta 20 derecelik bir a\u00e7\u0131 olu\u015fturun, v\u00fccudunuzu kald\u0131r\u0131n ve yukar\u0131 do\u011fru itin. A\u011f\u0131rl\u0131\u011f\u0131n\u0131z\u0131 ayaklar\u0131n\u0131z\u0131n toplar\u0131nda dengelerken, beliniz s\u0131k\u0131la\u015f\u0131rken ayak bileklerinizde ve dizlerinizde bir gerginlik hissetmelisiniz. Pozisyonu 10-30 saniye tutun ve ba\u015flang\u0131\u00e7 konumuna geri d\u00f6n\u00fcn.<\/p>\n\n\n\n<p><strong>Temsilciler:<\/strong>&nbsp;Her iki tarafta 3<\/p>\n\n\n\n<p><strong>Setler:<\/strong>&nbsp;1<\/p>\n\n\n\n<p><strong>\u00d6nemli notlar:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Normal nefes al.<\/li><li>Ba\u015flang\u0131\u00e7ta bir duvar veya sandalye deste\u011fini kullanabilirsiniz.<\/li><\/ul>\n\n\n\n<p>Daha fazla bilgi i\u00e7in&nbsp;<a href=\"https:\/\/workouttrends.com\/tadasana-mountain-pose\" target=\"_blank\" rel=\"noreferrer noopener\">Mountain Pose (Tadasana)<\/a>&nbsp;kitab\u0131n\u0131 okuyun.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">3. Denge Y\u00fcr\u00fcy\u00fc\u015f\u00fc<\/h2>\n\n\n\n<p><strong>ba\u015flang\u0131\u00e7 konumu:<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image\"><a href=\"https:\/\/workouttrends.com\/wp-content\/uploads\/2014\/05\/balance-walk.jpg\"><img decoding=\"async\" src=\"https:\/\/workouttrends.com\/wp-content\/uploads\/2014\/05\/balance-walk.jpg\" alt=\"balance walk\" class=\"wp-image-13630\"\/><\/a><\/figure>\n\n\n\n<p>Kollar\u0131 yanlara kald\u0131r\u0131n, omuz y\u00fcksekli\u011fi ve dik durun.<\/p>\n\n\n\n<p><strong>Ad\u0131mlar:<\/strong><br>\u00d6nnizde bir nokta se\u00e7in ve y\u00fcr\u00fcrken sabit kalman\u0131z i\u00e7in buna odaklan\u0131n. Bir aya\u011f\u0131 di\u011ferinin \u00f6n\u00fcnde d\u00fcz bir \u00e7izgide y\u00fcr\u00fcy\u00fcn, havadan s\u0131k\u0131 bir ipte oldu\u011fu gibi. Y\u00fcr\u00fcrken arka baca\u011f\u0131n\u0131 kald\u0131r. \u00d6ne \u00e7\u0131kmadan \u00f6nce 1 saniye bekleyin. 20 ad\u0131m, alternatif bacaklar i\u00e7in tekrarlay\u0131n. O zaman ayn\u0131 \u015feyi tersten yap.<\/p>\n\n\n\n<p><strong>\u00d6nemli notlar:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Normal nefes al.<\/li><li>Ba\u015flang\u0131\u00e7ta bir duvar\u0131n deste\u011fini kullanabilirsiniz.<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">4.Toe&#8217;ya Y\u00fcr\u00fcme Topu\u011fu<\/h2>\n\n\n\n<p><strong>ba\u015flang\u0131\u00e7 konumu:<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image\"><a href=\"https:\/\/workouttrends.com\/wp-content\/uploads\/2014\/05\/heel-to-toe-walk.jpg\"><img decoding=\"async\" src=\"https:\/\/workouttrends.com\/wp-content\/uploads\/2014\/05\/heel-to-toe-walk.jpg\" alt=\"heel to toe walk\" class=\"wp-image-13634\"\/><\/a><\/figure>\n\n\n\n<p>Bir aya\u011f\u0131n topu\u011fu di\u011fer aya\u011f\u0131n ayak ba\u015flar\u0131n\u0131n hemen \u00f6n\u00fcne yerle\u015ftirin. Topuk ve tokmaklar\u0131n\u0131z dokunmal\u0131 veya neredeyse dokunmal\u0131.<\/p>\n\n\n\n<p><strong>Ad\u0131m -lar\u0131:<\/strong><\/p>\n\n\n\n<p>\u00d6ninizde bir yer se\u00e7in ve y\u00fcr\u00fcrken sabit kalman\u0131z i\u00e7in ona odaklan\u0131n. Bir ad\u0131m at. Topu\u011funuzu di\u011fer aya\u011f\u0131n\u0131n ayak ba\u015fnuzun \u00f6n\u00fcne koyun. 20 ad\u0131m ileri ve geri i\u00e7in tekrarlay\u0131n.<\/p>\n\n\n\n<p><strong>\u00d6nemli notlar:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Normal nefes al.<\/li><li>Ba\u015flang\u0131\u00e7ta bir duvar\u0131n deste\u011fini kullanabilirsiniz.<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">5. Garip Sandalye pozu<\/h2>\n\n\n\n<p><strong>ba\u015flang\u0131\u00e7 konumu:<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image\"><a href=\"https:\/\/workouttrends.com\/wp-content\/uploads\/2014\/05\/awkward-chair-pose.jpg\"><img decoding=\"async\" src=\"https:\/\/workouttrends.com\/wp-content\/uploads\/2014\/05\/awkward-chair-pose.jpg\" alt=\"awkward chair pose\" class=\"wp-image-13631\"\/><\/a><\/figure>\n\n\n\n<p>Eller yanlarda ve ayak omuz geni\u015fli\u011fi ayr\u0131 olacak \u015fekilde d\u00fcz durun. Zemini s\u0131k\u0131ca gev\u015fetmek ve m\u00fcmk\u00fcn oldu\u011funca fazla y\u00fczey alan\u0131 elde etmek i\u00e7in ayaklar\u0131n\u0131z\u0131 ve taban\u0131n\u0131z\u0131 yay\u0131n.<\/p>\n\n\n\n<p><strong>Ad\u0131m -lar\u0131:<\/strong><\/p>\n\n\n\n<p>Dizleri ve kal\u00e7alar\u0131 b\u00fckerken kollar\u0131n\u0131z\u0131 hafif\u00e7e yukar\u0131 kald\u0131r\u0131n. V\u00fccudunuzu a\u015fa\u011f\u0131 do\u011fru itin. A\u011f\u0131rl\u0131\u011f\u0131n\u0131z\u0131 ayak toplar\u0131 \u00fczerinde dengelerken, uyluklar\u0131n\u0131zda ve bald\u0131rlar\u0131n\u0131zda bir gerginlik fark edin. Pozisyonu 10-30 saniye tutun ve ba\u015flang\u0131\u00e7 konumuna geri d\u00f6n\u00fcn.<\/p>\n\n\n\n<p><strong>Temsilci:<\/strong>&nbsp;3<\/p>\n\n\n\n<p><strong>Setler:<\/strong>&nbsp;1<\/p>\n\n\n\n<p><strong>\u00d6nemli notlar:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Normal nefes al.<\/li><li>Ba\u015flang\u0131\u00e7ta ellerinizi \u00f6nde tutan bir duvar veya sandalye deste\u011fini kullanabilirsiniz.<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">6. Eleme pozu<\/h2>\n\n\n\n<p><strong>ba\u015flang\u0131\u00e7 konumu:<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image\"><a href=\"https:\/\/workouttrends.com\/wp-content\/uploads\/2014\/05\/elimination-pose.jpg\"><img decoding=\"async\" src=\"https:\/\/workouttrends.com\/wp-content\/uploads\/2014\/05\/elimination-pose.jpg\" alt=\"elimination pose\" class=\"wp-image-13632\"\/><\/a><\/figure>\n\n\n\n<p>Ayaklar\u0131n\u0131z\u0131n omuz geni\u015fli\u011fi ayr\u0131 ve eller Namaste pozisyonunda katlanm\u0131\u015f olarak durun (avu\u00e7 i\u00e7leri g\u00f6\u011fs\u00fcn \u00f6n\u00fcnde birbirine dokunur). Ayaklar bir a\u00e7\u0131yla d\u0131\u015fa do\u011fru b\u00fck\u00fclm\u00fc\u015f.<\/p>\n\n\n\n<p><strong>Ad\u0131m -lar\u0131:<\/strong><\/p>\n\n\n\n<p>Dizlerinizi ve kal\u00e7alar\u0131n\u0131z\u0131 hafif\u00e7e b\u00fck\u00fcn. Yapabilene kadar e\u011filmeye devam et. \u0130deal konum zeminden 4-5 in\u00e7 yukar\u0131dad\u0131r. Ellerin v\u00fccudundan biraz uzakta olmal\u0131. Pozisyonu 10-30 saniye tutun ve ba\u015flang\u0131\u00e7 konumuna geri d\u00f6n\u00fcn.<\/p>\n\n\n\n<p><strong>Temsilci:<\/strong>&nbsp;3<\/p>\n\n\n\n<p><strong>Setler:<\/strong>&nbsp;1<\/p>\n\n\n\n<p><strong>\u00d6nemli notlar:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Normal nefes al.<\/li><li>Bir duvar\u0131n deste\u011fini \u00f6nden kullanabilirsiniz.<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">7. \u00c7\u00f6melmeler<\/h2>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/workouttrends.com\/wp-content\/uploads\/2014\/05\/squats.jpg\" alt=\"squats\" class=\"wp-image-13611\"\/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">8. Parke ta\u015flar\u0131nda y\u00fcr\u00fcy\u00fc\u015f \/ Trail Y\u00fcr\u00fcy\u00fc\u015f<\/h2>\n\n\n\n<h2 class=\"wp-block-heading\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/workouttrends.com\/wp-content\/uploads\/2014\/05\/walking.jpg\" srcset=\"https:\/\/workouttrends.com\/wp-content\/uploads\/2014\/05\/walking.jpg?w=300 300w, https:\/\/workouttrends.com\/wp-content\/uploads\/2014\/05\/walking.jpg?resize=150%2C150 150w\" alt=\"y\u00fcr\u00fcy\u00fc\u015f\" width=\"300\" height=\"300\"><\/h2>\n\n\n\n<h2 class=\"wp-block-heading\">9. Plank pozu<\/h2>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/workouttrends.com\/wp-content\/uploads\/2014\/05\/plank.jpg\" alt=\"tahta\" class=\"wp-image-13614\"\/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">10. Ayakta Yan Bacak Kald\u0131rma<\/h2>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/workouttrends.com\/wp-content\/uploads\/2014\/05\/standing-leg-side-lift.jpg\" alt=\"ayakta bacak yan kald\u0131rma\" class=\"wp-image-13615\"\/><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>1. A\u011fa\u00e7 pozu ba\u015flang\u0131\u00e7 konumu: Eller Namaste pozisyonunda katlanm\u0131\u015f olarak d\u00fcz durun (avu\u00e7 i\u00e7leri g\u00f6\u011fs\u00fcn \u00f6n\u00fcnde birbirine dokunur). Ad\u0131m -lar\u0131: [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":6606,"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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