Egzersizinizi dengeleme eylemine d\u00f6n\u00fc\u015ft\u00fcrmek i\u00e7in iki iyi neden vard\u0131r. \u0130lk olarak, kontroll\u00fc bir yalpalama, orta b\u00f6l\u00fcm\u00fc s\u0131k\u0131la\u015ft\u0131rmaya yard\u0131mc\u0131 olmak i\u00e7in derin \u00e7ekirdek kaslar\u0131n\u0131 aktive eder. \u0130kincisi, sporcular\u0131 bu h\u0131zl\u0131 d\u00f6n\u00fc\u015fe veya lunge’a haz\u0131rlar.<\/p>\n\n\n\n
Bu antrenmanda her hareket etmeden \u00f6nce, bir yumruk atmaya haz\u0131rlan\u0131yormu\u015f gibi nefesinizi tutmadan kar\u0131nlar\u0131n\u0131z\u0131 s\u0131karak etkile\u015fime ge\u00e7in. Omurgan\u0131z\u0131 \u00e7evreleyen \u00e7ekirdek kaslar\u0131 aktive edecek ve t\u00fcm kar\u0131n b\u00f6lgenizi tonlayacaks\u0131n\u0131z. Ni\u015fanl\u0131 kar\u0131n kaslar\u0131 da kald\u0131r\u0131rken yaralanmay\u0131 \u00f6nlemeye yard\u0131mc\u0131 olun.<\/p>\n\n\n\n
T\u0131bbi bir durumunuz varsa, bu egzersizi veya yeni bir fitness program\u0131n\u0131 denemeden \u00f6nce doktorunuza dan\u0131\u015f\u0131n.<\/p>\n\n\n\n
1. Tek Bacakl\u0131 Denge<\/h2>\n\n\n\n<\/figure>\n\n\n\n
Bu acemi hareketiyle ba\u015flay\u0131n, sabit bir sandalyeyi veya bir duvar\u0131 bir kolun ula\u015fabilece\u011fi bir yerde tutun. Ayaklar bir aradayken, bir aya\u011f\u0131 diz \u00f6ne bakacak \u015fekilde veya yana bakacak \u015fekilde al\u0131n. Pozisyonu g\u00f6zler a\u00e7\u0131k, sonra kapal\u0131 tutun. Ayaklar\u0131 de\u011fi\u015ftirin ve her ayakta d\u00f6rt rep i\u00e7in tekrarlay\u0131n.<\/p>\n\n\n\n
Herhangi bir hareket size yanl\u0131\u015f veya g\u00fcvensiz geliyorsa, durun ve bir e\u011fitmene dan\u0131\u015f\u0131n. Sa\u011fl\u0131\u011f\u0131n\u0131za ve fiziksel durumunuza ba\u011fl\u0131 olarak, baz\u0131 egzersizler \u00f6nerilmeyebilir.<\/p>\n\n\n\n
Sa\u011f baca\u011f\u0131n\u0131z\u0131n \u00fczerinde durun ve sol baca\u011f\u0131 yerden 3 ila 6 in\u00e7 kald\u0131r\u0131n. Kollar\u0131n\u0131z yanlardayken, g\u00f6vdenizi dik tutarken, denge i\u00e7in zemine dokunarak sol baca\u011f\u0131n\u0131z\u0131 \u00f6ne ve geriye do\u011fru sallay\u0131n. \u015eimdi, hareketleri tekrarlay\u0131n, ancak aya\u011f\u0131n\u0131z\u0131n yere de\u011fmesine izin vermeyin. Ve son olarak, sa\u011f kolu d\u0131\u015far\u0131da tutarak sol aya\u011f\u0131 sol tarafa salla. Bacaklar\u0131 de\u011fi\u015ftir ve tekrar et.<\/p>\n\n\n\n
3. Kollar\u0131 Olan Tek Bacakl\u0131 Saat<\/h2>\n\n\n\n
Bir bacakta denge, g\u00f6vde d\u00fcz, ba\u015f yukar\u0131 ve eller kal\u00e7alarda. Bir saati g\u00f6rselle\u015ftirin ve kolunuzu do\u011frudan tepeg\u00f6zden 12’ye, sonra \u00fc\u00e7 deye yana do\u011fru y\u00f6nlendirin ve sonra dengenizi kaybetmeden a\u015fa\u011f\u0131 ve dokuza daire \u00e7izin.<\/p>\n\n\n\n
Bir i\u015f orta\u011f\u0131n\u0131n size farkl\u0131 zamanlarda seslenerek zorlu\u011fu art\u0131r\u0131n. Kar\u015f\u0131 kola ve baca\u011fa ge\u00e7in ve tekrarlay\u0131n.<\/p>\n\n\n\n
4. Karars\u0131z Bir Y\u00fczeyde Saat<\/h2>\n\n\n\n
Terazinin sa\u011flam zeminde hareket etmesine hakim olduktan sonra, bunlar\u0131 BOSU platformu gibi karars\u0131z bir y\u00fczeyde deneyin. G\u00fcvenlik i\u00e7in bir duvar\u0131n veya ba\u015fka bir deste\u011fin yak\u0131n\u0131nda durun. Tahtan\u0131n ortas\u0131ndan iki ayakla ba\u015fla. Kendinizi rahat hissetti\u011finizde, tek bacakl\u0131 saatleri dikkatlice deneyin. G\u00f6r\u00fcnd\u00fc\u011f\u00fcnden daha zor.<\/p>\n\n\n\n
5. Tek Bacakl\u0131 \u00c7\u00f6melme<\/h2>\n\n\n\n<\/figure>\n\n\n\n
Ayaklar\u0131n\u0131z kal\u00e7a geni\u015fli\u011finde ayr\u0131 durun. Sol aya\u011f\u0131n\u0131z\u0131 \u00f6ne do\u011fru do\u011fru y\u00f6nlendirin, denge i\u00e7in zemine zar zor dokunun ve kal\u00e7alar\u0131n\u0131z\u0131 bu zorlu tek bacakl\u0131 \u00e7\u00f6melme pozisyonuna geri ve a\u015fa\u011f\u0131 itin. Sa\u011f diziniz b\u00fck\u00fclm\u00fc\u015f, g\u00f6\u011fs\u00fcn\u00fcz dik, g\u00f6zleriniz \u00f6ne ve kollar\u0131n\u0131z \u00f6n tarafta olmal\u0131d\u0131r. Ba\u015flang\u0131\u00e7 pozisyonuna d\u00f6nmek i\u00e7in yava\u015f\u00e7a yukar\u0131 itin. Ayak de\u011fi\u015ftir. Dizinin \u00f6n tarafa itmedi\u011finden emin ol.<\/p>\n\n\n\n
6. Tek Bacakl\u0131 \u00d6l\u00fc Asans\u00f6r<\/h2>\n\n\n\n<\/figure>\n\n\n\n
Sol aya\u011f\u0131n\u0131zda dengeyi sa\u011flay\u0131n, kar\u0131n kaslar\u0131n\u0131 devreye sokun ve sa\u011f elinizle yere do\u011fru uzan\u0131rken kal\u00e7alardan \u00f6ne do\u011fru b\u00fck\u00fcn. 5 ila 10 kiloluk bir a\u011f\u0131rl\u0131\u011fa tutun ve denge i\u00e7in sa\u011f baca\u011f\u0131n\u0131z\u0131 arkan\u0131za kald\u0131r\u0131n. Ba\u015flang\u0131\u00e7 pozisyonuna d\u00f6nerken kal\u00e7alar\u0131 s\u0131k\u0131n. Hareket boyunca dizinizi rahat ve s\u0131rt\u0131n\u0131z\u0131 d\u00fcz tutun. Bacaklar\u0131n\u0131 de\u011fi\u015ftir.<\/p>\n\n\n\n
7. Denge i\u00e7in Ara\u00e7lar ve Oyuncaklar<\/h2>\n\n\n\n
Dengenize meydan okumak, tek ayak \u00fczerinde durmak veya g\u00f6zlerinizi kapatmak kadar basit olabilir. Ancak daha fazla zorluk ve e\u011flence i\u00e7in denge tahtalar\u0131, denge yast\u0131klar\u0131 veya sa\u011flam k\u00f6p\u00fck silindirler ekleyin.<\/p>\n\n\n\n
G\u00fcvenli\u011fi her zaman akl\u0131n\u0131zda bulundurun: etraf\u0131n\u0131zdaki nesneleri kald\u0131r\u0131n ve dengenizi kaybetmeniz durumunda bir duvar\u0131n veya sabit bir y\u00fczeyin yak\u0131n\u0131nda durun.<\/p>\n","protected":false},"excerpt":{"rendered":"
Egzersizinizi dengeleme eylemine d\u00f6n\u00fc\u015ft\u00fcrmek i\u00e7in iki iyi neden vard\u0131r. \u0130lk olarak, kontroll\u00fc bir yalpalama, orta b\u00f6l\u00fcm\u00fc s\u0131k\u0131la\u015ft\u0131rmaya yard\u0131mc\u0131 olmak i\u00e7in 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![\"\"\/](\"https:\/\/www.yogajournal.com\/.image\/t_share\/MTQ2MTgwNzI1ODk2OTE0NDY0\/03-tree.jpg\")
<\/figure>\n\n\n\n![\"\"\/](\"https:\/\/hips.hearstapps.com\/assets.runnersworld.co.uk\/https:\/\/assets.runnersworld.co.uk15556\/LegSwings.jpg?resize=480:*\")
<\/figure>\n\n\n\n![\"\"\/](\"https:\/\/www.womenfitness.net\/wp\/wp-content\/uploads\/2016\/11\/One-Leg-Squat.png\")
<\/figure>\n\n\n\n![\"\"\/](\"https:\/\/hips.hearstapps.com\/hmg-prod.s3.amazonaws.com\/images\/screen-shot-2019-05-09-at-4-52-51-pm-1557436377.jpg\")
<\/figure>\n\n\n\n