{"id":6781,"date":"2024-01-13T16:21:51","date_gmt":"2024-01-13T16:21:51","guid":{"rendered":"https:\/\/fitolympia.com\/?p=6781"},"modified":"2024-01-13T16:21:52","modified_gmt":"2024-01-13T16:21:52","slug":"4-important-tips-to-keep-in-mind-while-working-out-in-winters","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/4-important-tips-to-keep-in-mind-while-working-out-in-winters\/","title":{"rendered":"K\u0131\u015f aylar\u0131nda Spor Yaparken Akl\u0131n\u0131zda Bulundurmas\u0131 Gereken 4 \u00d6nemli \u0130pucu"},"content":{"rendered":"
\"\"\/<\/figure>

K\u0131\u015f kap\u0131m\u0131z\u0131n hemen \u00f6n\u00fcnde ve son derece s\u0131k\u0131 kaslar\u0131n ve bitmeyen g\u00fcnleri getirecek.<\/p>

Yazlar\u0131 ve k\u0131\u015f\u0131n spor yapmak aras\u0131nda \u00e7ok fazla de\u011fi\u015fiklik olmasa da, yaralanmay\u0131 \u00f6nlemek i\u00e7in bak\u0131lmas\u0131 gereken birka\u00e7 \u015fey vard\u0131r. <\/p>

\u0130\u015fte k\u0131\u015f aylar\u0131nda spor yaparken dikkat etmeniz gereken 4 \u015fey&nbsp:<\/strong><\/p>

\"Winter<\/p>

1) Bir Egzersizden \u00d6nce Ciddi Is\u0131nma<\/h4>

Bunu zaten bilmedi\u011finizi de\u011fil ama herkesin ciddi bir \u015fekilde \u0131s\u0131nmad\u0131\u011f\u0131n\u0131.  Yaz aylar\u0131nda v\u00fccut zaten s\u0131cak ve tekmelemeye haz\u0131rken, k\u0131\u015flar\u0131, sadece de\u011fil. <\/p>

Patlay\u0131c\u0131 dinamik \u0131s\u0131nma burada harika bir ara\u00e7t\u0131r. Birka\u00e7 v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131 egzersizi se\u00e7in ve k\u00fc\u00e7\u00fck bir 3-5 dakikal\u0131k devre yap\u0131n. Spor salonunuzda k\u00fcrek makinesi varsa, daha da iyisi! Z\u0131play\u0131n ve tam gaz 1-2 dakika top d\u0131\u015far\u0131 gidin. Terle.<\/p>

2) Dinamik Is\u0131nma yap\u0131n. Statik Is\u0131nmalarla U\u011fra\u015fmay\u0131n.<\/h4>

Dinamik \u0131s\u0131nmalar birka\u00e7 dakika boyunca patlay\u0131c\u0131 bir \u015fekilde hareket etmeyi i\u00e7erir ve statik esneme bir yerde durmaktan ve esnemekten ba\u015fka bir \u015fey de\u011fildir. \u0130\u015fte burada insanlar her \u015feyi yanl\u0131\u015f anl\u0131yorlar.<\/p>

V\u00fccut zaten s\u0131cak oldu\u011fu ve kas dokular\u0131 daha fazla elastikiyete sahip oldu\u011fu i\u00e7in egzersizden sonra statik bir \u0131s\u0131nma yap\u0131lmal\u0131d\u0131r.  Dinamik bir egzersize ba\u015flamadan hemen \u00f6nce yap\u0131lmal\u0131d\u0131r, \u00e7\u00fcnk\u00fc sizi \u0131s\u0131t\u0131r ve haz\u0131rlar. Uygun bir dinamik \u0131s\u0131nma yapmadan statik germe yapmak yaralanmalara neden olabilir.<\/p>

\"Winter<\/p>

3) Lanet Suyunuzu \u0130\u00e7in!<\/h4>

Bariz nedenlerden dolay\u0131, hidrasyon k\u0131\u015f aylar\u0131nda dik bir dal\u0131\u015f al\u0131r. Sadece susam\u0131\u015f hissetmiyoruz. Bu, her durumda, daha fazla suya ihtiyac\u0131m\u0131z olmad\u0131\u011f\u0131 anlam\u0131na gelmez.& nbsp;<\/p>

S\u0131k\u0131 bir egzersizde, k\u0131\u015f aylar\u0131nda, ger\u00e7ekte ne kadar susuz oldu\u011funuzu fark edeceksiniz. G\u00fcn boyunca ne kadar su i\u00e7ti\u011finizi s\u0131k\u0131 bir \u015fekilde kontrol edin.<\/p>

4) Takviye curcumin ve citrulline malat egzersiz sonras\u0131 kas a\u011fr\u0131s\u0131 ile ba\u015fa \u00e7\u0131kmak i\u00e7in<\/h4>

A\u011fr\u0131 k\u0131\u015f aylar\u0131nda iki kat daha fazla a\u011fr\u0131ya neden olabilir. Curcumin (haldi)<\/a> bir\u00e7ok ara\u015ft\u0131rma par\u00e7as\u0131nda gecikmi\u015f ba\u015flang\u0131\u00e7l\u0131 kas a\u011fr\u0131s\u0131na yard\u0131mc\u0131 oldu\u011funu g\u00f6stermi\u015ftir. Ayn\u0131 zamanda \u00e7ok g\u00fc\u00e7l\u00fc bir antienflamatuar ajand\u0131r. Ayr\u0131ca, a\u011fr\u0131ya yard\u0131mc\u0131 oldu\u011fu i\u00e7in son zamanlarda man\u015fetlere \u00e7\u0131kan CM’ye de bakabilirsiniz.<\/p> ","protected":false},"excerpt":{"rendered":"

K\u0131\u015f kap\u0131m\u0131z\u0131n hemen \u00f6n\u00fcnde ve son derece s\u0131k\u0131 kaslar\u0131n ve bitmeyen g\u00fcnleri getirecek. Yazlar\u0131 ve k\u0131\u015f\u0131n spor yapmak aras\u0131nda \u00e7ok […]<\/p>\n","protected":false},"author":2,"featured_media":6782,"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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