{"id":6608,"date":"2023-03-18T18:15:06","date_gmt":"2023-03-18T18:15:06","guid":{"rendered":"https:\/\/fitolympia.com\/?p=6608"},"modified":"2023-03-18T18:15:10","modified_gmt":"2023-03-18T18:15:10","slug":"8-tips-to-protect-your-joints-while-exercising","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/8-tips-to-protect-your-joints-while-exercising\/","title":{"rendered":"EGZERSIZ YAPARKEN EKLEMLERINIZI KORUMAK \u0130\u00c7IN 8 \u0130PUCU"},"content":{"rendered":"\n

\u015eiddetli eklem a\u011fr\u0131s\u0131, ABD’de g\u00fcnde 15 milyondan<\/a> fazla insan\u0131n u\u011fra\u015ft\u0131\u011f\u0131 bir \u015feydir. Baz\u0131 eklem a\u011fr\u0131lar\u0131 artrit gibi kronik durumlardan kaynaklan\u0131rken, baz\u0131 aktivitelerin de bir sonucu olabilir.<\/p>\n\n\n\n

G\u00fcn\u00fcm\u00fczde \u015fiddetli eklem a\u011fr\u0131s\u0131n\u0131n ana nedenlerinden biri yorucu egzersizlerdir. Yine de endi\u015felenme, bu tamamen \u00e7al\u0131\u015fmay\u0131 b\u0131rakman\u0131z anlam\u0131na gelmez. Egzersiz yaparken eklemlerinizi korumaya ve a\u011fr\u0131lar\u0131 ve a\u011fr\u0131lar\u0131 \u00f6nlemeye yard\u0131mc\u0131 olmak i\u00e7in kullanabilece\u011finiz birka\u00e7 ipucu vard\u0131r.<\/p>\n\n\n\n

Bu ipu\u00e7lar\u0131n\u0131n ne oldu\u011funu \u00f6\u011frenmeye haz\u0131rsan\u0131z, okumaya devam edin.<\/p>\n\n\n\n

1. D\u00fc\u015f\u00fck EtkiYeni Etkinlikler Se\u00e7in<\/strong><\/h2>\n\n\n\n

Eklemlerinize yard\u0131m etmeye \u00e7al\u0131\u015f\u0131yorsan\u0131z, do\u011fru aerobik egzersiz t\u00fcr\u00fcn\u00fc, hareket hareketleri aral\u0131\u011f\u0131n\u0131 ve kuvvet antrenman\u0131n\u0131 se\u00e7mek iyi bir fikirdir. Daha d\u00fc\u015f\u00fck etkiye sahip aktiviteler ve egzersizler v\u00fccut \u00fczerinde daha kolayd\u0131r, yaralanma riskini azaltmaya yard\u0131mc\u0131 olur ve v\u00fccudunuzun eklemlerine daha az stres koyar.<\/p>\n\n\n\n

D\u00fc\u015f\u00fck etkili aktivitelere baz\u0131 \u00f6rnekler aras\u0131nda y\u00fcr\u00fcy\u00fc\u015f, yoga, bisiklet ve y\u00fczme say\u0131labilir. Bunlar eklem a\u011fr\u0131s\u0131 \u00e7eken veya gelecekte bundan ka\u00e7\u0131nmak isteyen bireyler i\u00e7in \u00e7ok daha uzla\u015fmac\u0131d\u0131r.<\/p>\n\n\n\n

2. \u00c7apraz E\u011fitimi D\u00fc\u015f\u00fcn\u00fcn<\/strong><\/h2>\n\n\n\n

Rutininizi \u00e7e\u015fitli egzersiz bi\u00e7imleriyle kar\u0131\u015ft\u0131r\u0131rsan\u0131z, v\u00fccudunuzun belirli b\u00f6lgeleri \u00fczerindeki etkiyi en aza indirebilirsiniz. \u00c7apraz antrenman ile v\u00fccudunuz farkl\u0131 hareketler yaparak \u00e7e\u015fitli kas gruplar\u0131n\u0131 e\u011fitme f\u0131rsat\u0131na sahiptir.<\/a> Bu e\u011fitim y\u00f6ntemi hala performans\u0131n\u0131z\u0131 ve g\u00fcc\u00fcn\u00fcz\u00fc art\u0131rmaya yard\u0131mc\u0131 olur.<\/p>\n\n\n\n

\u00c7apraz e\u011fitim taraf\u0131ndan sunulan ek bir avantaj, aktifken me\u015fgul kalman\u0131za yard\u0131mc\u0131 olmas\u0131 ve s\u0131k\u0131lman\u0131z\u0131 engellemesidir.<\/p>\n\n\n\n

3. Dinlenme G\u00fcnlerini Al\u0131n<\/strong><\/h2>\n\n\n\n

Kaslar\u0131n\u0131z\u0131 ara verdi\u011finizde, onlar\u0131 g\u00fc\u00e7lendirmeye ve onarmaya yard\u0131mc\u0131 olabilir. V\u00fccudunuzu fazla \u00e7al\u0131\u015ft\u0131r\u0131yorsan\u0131z, yaralanma olas\u0131l\u0131\u011f\u0131n\u0131 artt\u0131r\u0131r. Haftal\u0131k rutininizde dinlenme g\u00fcnleri planlamak iyi bir fikirdir. V\u00fccudunuzun iyile\u015fmesi i\u00e7in zamana ihtiyac\u0131 vard\u0131r ve dinlenme g\u00fcnleri bunu sa\u011flar.<\/p>\n\n\n\n

4. Her Zaman Is\u0131n<\/strong><\/h2>\n\n\n\n

Spor yapmadan \u00f6nce her zaman \u0131s\u0131nmak<\/a> kesinlikle \u00f6nemlidir. Y\u00fcr\u00fcy\u00fc\u015f yapmak gibi nazik bir \u0131s\u0131nma seans\u0131, kaslar\u0131n\u0131z\u0131 \u0131s\u0131tman\u0131za ve yapmak \u00fczere oldu\u011funuz egzersize haz\u0131rlaman\u0131za yard\u0131mc\u0131 olabilir. S\u0131cak kaslar da \u00e7ok daha esnektir. Bu, bir egzersiz s\u0131ras\u0131nda ya\u015fad\u0131klar\u0131 gerginli\u011fi azaltmaya yard\u0131mc\u0131 olur.<\/p>\n\n\n\n

5. A\u015f\u0131r\u0131ya Ka\u00e7may\u0131n<\/strong><\/h2>\n\n\n\n

Herhangi bir a\u011fr\u0131 hissediyorsan\u0131z veya spordan sonra uzun a\u011fr\u0131 d\u00f6nemleriniz varsa, a\u015f\u0131r\u0131ya ka\u00e7man\u0131z son derece muhtemeldir. Spor yapmaya al\u0131\u015fk\u0131n de\u011filseniz hafif a\u011fr\u0131 normal olsa da, a\u011fr\u0131 zay\u0131flat\u0131c\u0131 olmamal\u0131d\u0131r. Efor seviyenizin fitness seviyenize g\u00f6re oldu\u011fundan emin olman\u0131z gerekir.<\/p>\n\n\n\n

6. Bol Su \u0130\u00e7in<\/strong><\/h2>\n\n\n\n

Hidrasyon genel sa\u011fl\u0131\u011f\u0131n\u0131z i\u00e7in \u00e7ok \u00f6nemlidir. Buna eklemlerin de dahil. Egzersiz yaparken yeterince su i\u00e7ti\u011finden emin olman gerekir. Ne kadar \u00e7ok terlerseniz, v\u00fccudunuzu suyla yenilemeniz gerekir.<\/p>\n\n\n\n

7. Do\u011fru Fitness Ekipmanlar\u0131n\u0131 Giyin<\/strong><\/h2>\n\n\n\n
\"fitness<\/figure>\n\n\n\n

Yap\u0131lan spor i\u00e7in uygun fitness k\u0131yafetinin giyilmesi, sa\u011fl\u0131kl\u0131 eklem hareketi sa\u011flayan uygun hareket aral\u0131\u011f\u0131n\u0131 sa\u011flar. Eklem a\u011fr\u0131s\u0131n\u0131 art\u0131raca\u011f\u0131 i\u00e7in hareketlerinizi k\u0131s\u0131tlayacak herhangi bir k\u0131yafet giymemelisiniz.<\/p>\n\n\n\n

8. Her Zaman Serinle<\/strong><\/h2>\n\n\n\n

Rutininizin sonuna do\u011fru eforunuzu azaltmak i\u00e7in zaman ay\u0131rman\u0131z gerekir. Bu v\u00fccudunuzun so\u011fumas\u0131n\u0131 sa\u011flar. Serinlemeyi atlamak cazip olsa da – daha iyi eklem sa\u011fl\u0131\u011f\u0131 i\u00e7in ayartmaya direnin.<\/p>\n\n\n\n

Yukar\u0131daki ipu\u00e7lar\u0131n\u0131 izleyerek eklem sa\u011fl\u0131\u011f\u0131n\u0131 iyi koruyun, eklem a\u011fr\u0131s\u0131n\u0131n olu\u015fmas\u0131n\u0131 \u00f6nleyin ve a\u011fr\u0131lar\u0131n\u0131z\u0131 azalt\u0131n.<\/p>\n","protected":false},"excerpt":{"rendered":"

\u015eiddetli eklem a\u011fr\u0131s\u0131, ABD’de g\u00fcnde 15 milyondan fazla insan\u0131n u\u011fra\u015ft\u0131\u011f\u0131 bir \u015feydir. Baz\u0131 eklem a\u011fr\u0131lar\u0131 artrit gibi kronik durumlardan kaynaklan\u0131rken, baz\u0131 aktivitelerin […]<\/p>\n","protected":false},"author":2,"featured_media":6609,"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 center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"fifu_image_url":"","fifu_image_alt":"","footnotes":""},"categories":[16,17,140],"tags":[],"class_list":["post-6608","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness","category-health","category-training-tips"],"translation":{"provider":"WPGlobus","version":"3.0.0","language":"tr","enabled_languages":["en","es","de","fr","ru","hi","ar","tr","it","pt","na"],"languages":{"en":{"title":true,"content":true,"excerpt":false},"es":{"title":true,"content":true,"excerpt":false},"de":{"title":true,"content":true,"excerpt":false},"fr":{"title":true,"content":true,"excerpt":false},"ru":{"title":true,"content":true,"excerpt":false},"hi":{"title":true,"content":true,"excerpt":false},"ar":{"title":true,"content":true,"excerpt":false},"tr":{"title":true,"content":true,"excerpt":false},"it":{"title":true,"content":true,"excerpt":false},"pt":{"title":true,"content":true,"excerpt":false},"na":{"title":false,"content":false,"excerpt":false}}},"featured_img":"https:\/\/fitolympia.com\/wp-content\/uploads\/2020\/09\/exercises-for-joint-pain-1150x826-1.jpg","categories_details":[{"id":16,"name":"Fitness","count":115,"parent":0},{"id":17,"name":"Health","count":263,"parent":0},{"id":140,"name":"Training Tips","count":96,"parent":0}],"tags_details":[],"comment_count":0,"author_name":"Staff","author_img":"https:\/\/secure.gravatar.com\/avatar\/0770ff71d5267ad67c1cefbf36008dc2a2753c332616ff451380094010b0d281?s=96&d=mm&r=g","post_views":6149,"_links":{"self":[{"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/posts\/6608","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/comments?post=6608"}],"version-history":[{"count":11,"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/posts\/6608\/revisions"}],"predecessor-version":[{"id":15067,"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/posts\/6608\/revisions\/15067"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/media\/6609"}],"wp:attachment":[{"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/media?parent=6608"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/categories?post=6608"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/tags?post=6608"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}