{"id":7137,"date":"2023-07-18T17:32:33","date_gmt":"2023-07-18T17:32:33","guid":{"rendered":"https:\/\/fitolympia.com\/?p=7137"},"modified":"2023-07-18T17:32:37","modified_gmt":"2023-07-18T17:32:37","slug":"calisthenics-everything-you-need-to-know-about-the-beginner-friendly-kit-free-workout","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/calisthenics-everything-you-need-to-know-about-the-beginner-friendly-kit-free-workout\/","title":{"rendered":"Calisthenics: Acemi Dostu Kitsiz Egzersiz Hakk\u0131nda Bilmeniz Gereken Her \u015eey"},"content":{"rendered":"

Calisthenics: Eski Yunanl\u0131lar M\u00d6 326’dayken hayatta de\u011filseniz, bu \u00f6zel e\u011fitim y\u00f6ntemine a\u015fina olmad\u0131\u011f\u0131n\u0131z i\u00e7in sizi affedece\u011fiz. Sadece v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131n\u0131zla \u00e7al\u0131\u015farak karakterize edilen bu e\u011fitim tarz\u0131, jimnastik\u00e7iler ve kendi \u015fartlar\u0131na ve programlar\u0131na g\u00f6re g\u00fc\u00e7l\u00fc olmak isteyenler aras\u0131nda pop\u00fclerdir.<\/p>

Hareket \u00e7ekme ve itme gibi insan hareketinin temel d\u00fczlemlerini takip eden calisthenics, bir yere veya ekipmana ba\u011flanmaya gerek kalmadan g\u00fcc\u00fc art\u0131rmay\u0131 ve kas yapmay\u0131 sevenler taraf\u0131ndan savunuldu. Yar\u0131 kilit alt\u0131nda oldu\u011fumuzu d\u00fc\u015f\u00fcn\u00fcrsek calisthenics evde denemek i\u00e7in ideal bir egzersiz.<\/p>

Calisthenics’in faydalar\u0131<\/h2>

Peki, eski Yunanl\u0131lar bu \u015fekilde egzersiz yapmay\u0131 sevdiler, ancak onu bu kadar s\u00fcrekli bir \u00e7al\u0131\u015fma y\u00f6ntemi haline getiren somut faydalardan baz\u0131lar\u0131 nelerdir?<\/p>

1. Rutin esnekli\u011fi<\/h3>

‘Calisthenics her yerde yap\u0131labilir – park, ofisiniz veya otob\u00fcs dura\u011f\u0131!’ Ha diyor ki, ve ayr\u0131ca ‘evde’ ki bu hepimizin \u015fu anda spor yapmaya devam edebilmesi i\u00e7in olduk\u00e7a \u00f6nemli.<\/p>

Temel olarak, ekipman yok = saati, yeri ve program\u0131 ayarlars\u0131n\u0131z.<\/p>

2. G\u00fc\u00e7 ve yemek ka\u015f\u0131\u011f\u0131;ve hareketlilik kazan\u00e7lar\u0131<\/h3>

Di\u011fer egzersiz bi\u00e7imlerinden farkl\u0131 olarak, ‘calisthenics g\u00fcc\u00fcn\u00fcz\u00fc, hareketlili\u011finizi ve esnekli\u011finizi art\u0131rabilir’, diyor e\u011fitmen Ha. Sadece kendi v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131n\u0131z\u0131 kulland\u0131\u011f\u0131n\u0131z i\u00e7in, kaslar\u0131n\u0131z\u0131 alt\u0131na koydu\u011funuz y\u00fck\u00fc artan temsilciler, daha uzun seanslar veya daha az dinlenme s\u00fcresi ile kolayca y\u00fckseltebilirsiniz.<\/p>

3. Dayan\u0131kl\u0131l\u0131k<\/h3>

Devre tarz\u0131 yol nedeniyle \u00e7o\u011fu calisthenics egzersizleri yap\u0131land\u0131r\u0131lm\u0131\u015ft\u0131r – egzersizler aras\u0131nda minimum dinlenme ile stres miktar\u0131n\u0131 art\u0131racak ve kaslar\u0131n\u0131z\u0131n ger\u00e7ekle\u015ftirebilece\u011fi y\u00fck. \u0130\u015fte Ofby Veuer’in Fark\u0131nda Olmak \u0130\u00e7in Birka\u00e7 Egzersiz EfsanesiPrevious VideoPlayNext VideoUnmuteCurrent Time 0:03\/Duration 1:10Loaded: 53.81% FullscreenCLICK TO UNMUTE<\/p>

Bu yeni ba\u015flayan calisthenics egzersiz deneyin<\/h2>

Londra’daki Calisthenics Okulu ko\u00e7u David Jackson’a g\u00f6re, calisthenics acemi dostu bir disiplindir, \u00e7\u00fcnk\u00fc v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131n\u0131zdan daha fazla ekipman \u00e7a\u011f\u0131rmaz, acemiler i\u00e7in m\u00fckemmel bir \u015fekilde uygundur.<\/p>

Yap\u0131n: Egzersizler aras\u0131nda minimum dinlenme ile 2 – 4 tur ve her tur aras\u0131nda 3 dakika dinlenme. Acele etmemeye \u00e7al\u0131\u015f\u0131n: Do\u011fru form ve hareket kontrol\u00fcne odaklan\u0131n.<\/p>

Squats<\/h3>
\"Body<\/figure>

Yap: 12 temsilci<\/strong><\/p>

a) Ayaklar\u0131n\u0131z\u0131n kal\u00e7a geni\u015fli\u011fi ayr\u0131 olarak ayakta durmak, kal\u00e7alarda hafif\u00e7e mente\u015fele a\u015fa\u011f\u0131 inerek \u00e7\u00f6melme pozisyonuna inmek, dizlerinizin ayak ayaklar\u0131n\u0131zla ayn\u0131 hizada iz s\u00fcrmesini sa\u011flamak – bitmiyor!<\/p>

b) Ayaklar\u0131n\u0131z\u0131n topuklar\u0131ndan iterek ayakta durmaya gelin, hareketinizin \u00fcst k\u0131sm\u0131ndaki serserinizi s\u0131k\u0131n. Yinelemek.<\/p>

\u015e\u0131nav<\/h3>
\"how<\/figure>

<\/p>

Yap: 8 temsilci<\/strong><\/p>

a) Ayak ayaklar\u0131n\u0131z\u0131n \u00fczerine veya dizlerinize ellerinizi omuz geni\u015fli\u011finden daha geni\u015f bir \u015fekilde yerle\u015ftirin.<\/p>

b) Dirseklerinizin parlamas\u0131n\u0131 engellemeye \u00e7al\u0131\u015f\u0131rken v\u00fccudunuzu yere indirin.<\/p>

c) Geri itin ve tekrarlay\u0131n.<\/p>

Tahta<\/h3>
\"forearm-plank<\/figure>

Yap: 30 saniye<\/strong><\/p>

a) Paspas\u0131n\u0131za gelin ve ellerinizi \u00f6n\u00fcn\u00fczdeki zemine, omuz geni\u015fli\u011finden biraz daha geni\u015f bir \u015fekilde yerle\u015ftirin.<\/p>

b) Her seferinde bir ad\u0131m geri \u00e7ekilerek kalas pozisyonuna gelin – kendinizi 30 saniye boyunca pozisyonda tutmak i\u00e7in \u00e7ekirde\u011finizi, kal\u00e7alar\u0131n\u0131z\u0131 ve uyluklar\u0131n\u0131z\u0131 s\u0131k\u0131n.<\/p>

Mola vermeniz gerekiyorsa, tam kalasa kadar geri itmeye haz\u0131r hissedene kadar dizlerinizin \u00fczerine \u00e7\u00f6k\u00fcn. Veya, hareketi dizlerinizde ger\u00e7ekle\u015ftirebilirsiniz – sadece kas kat\u0131l\u0131m\u0131na odakland\u0131\u011f\u0131n\u0131zdan emin olun.<\/p>

\u0130leri akci\u011ferler<\/h3>
\"forward-lunge<\/figure>

Yap: Her bacakta 8<\/strong><\/p>

a) Ayakta durmaktan, sol baca\u011f\u0131n\u0131zla \u00f6ne \u00e7\u0131k\u0131n, dizinizden b\u00fck\u00fcl\u00fcn. Zemini hafif\u00e7e kaz\u0131mak i\u00e7in arka dizinizi b\u00fck\u00fcn.<\/p>

b) Ayakta durmaya geri d\u00f6nmek ve di\u011fer bacakta tekrarlamak i\u00e7in topuklar\u0131n\u0131z\u0131 itin.<\/p>

Burpees<\/h3>
\"burpee-hard<\/figure>

Yap: 8 temsilci<\/strong><\/p>

a) Ayakta durmaktan, elleriniz yere de\u011fene kadar yere yuvarlay\u0131n.<\/p>

b) Ayaklar\u0131n\u0131z\u0131 tekrar tahta konumuna getirin veya ad\u0131mlay\u0131n ve g\u00f6\u011fs\u00fcn\u00fcz ve uyluklar\u0131n\u0131z yere de\u011fene kadar a\u015fa\u011f\u0131 dirin.<\/p>

c) Tahta konumuna geri itin ve ayaklar\u0131n\u0131z\u0131 ellerinize do\u011fru geri atlay\u0131n.<\/p>

d) Patlay\u0131c\u0131 bir \u015fekilde d\u00fcmd\u00fcz z\u0131play\u0131n, kollar\u0131n\u0131z\u0131 ba\u015f\u0131n\u0131z\u0131n \u00fcst\u00fcne kald\u0131rarak. Yava\u015f\u00e7a in ve tekrar et.<\/p>

Alt k\u0131sm\u0131 kald\u0131rarak daha kolay hale getirin. Sadece bir tahtaya geri atlay\u0131n ve bunun yerine ellerinizi elinize geri atlay\u0131n.<\/p>

Yan tahta<\/h3>
\"side-plank-thread-the-needle-easy-<\/figure>

Yap: Her iki tarafta 15 saniye<\/strong><\/p>

a) Paspas\u0131n\u0131zda, ayaklar\u0131n\u0131z birlikte ve bir kolunuz \u00f6n kol, avu\u00e7 i\u00e7i a\u015fa\u011f\u0131 ve do\u011frudan omzunuzun alt\u0131nda e\u011filmi\u015f olarak yan yatmaya gelin.<\/p>

b) Zemine dokunan tek nokta kolunuz ve ayaklar\u0131n\u0131z olana kadar kal\u00e7alar\u0131n\u0131z\u0131 tavana do\u011fru kald\u0131rmak i\u00e7in \u00e7ekirde\u011finizi kullan\u0131n.<\/p>

c) 15 saniye bas\u0131l\u0131 tutun ve di\u011fer tarafta tekrarlay\u0131n.<\/p>

Tuck atlay\u0131\u015flar\u0131<\/h3>
\"tuck-jumps<\/figure>

Yap: 8 temsilci<\/strong><\/p>

a) Ayakta durma pozisyonundan, v\u00fccudunuzu z\u0131plamaya haz\u0131rlamak i\u00e7in dizlerden hafif\u00e7e b\u00fck\u00fcn.<\/p>

b) Patlay\u0131c\u0131 bir \u015fekilde z\u0131play\u0131n, dizlerinizi gidebildi\u011finiz kadar g\u00f6\u011fs\u00fcn\u00fcze sokun.<\/p>

c) Hafif\u00e7e b\u00fck\u00fclm\u00fc\u015f dizlerle yumu\u015fak bir \u015fekilde inin ve tekrarlay\u0131n.<\/p>

Calisthenics SSS’nizi yan\u0131tlama<\/h2>

Yeni ba\u015flayanlar calisthenics yapabilir mi?<\/h3>

Kesinlikle. Bu \u015fekilde \u00e7al\u0131\u015fmak i\u00e7in gerekli bir kit olmamas\u0131, e\u011fitim stilini konum ve b\u00fct\u00e7e a\u00e7\u0131s\u0131ndan eri\u015filebilir hale getirirken, hareketler ger\u00e7ek yeni ba\u015flayanlar da dahil olmak \u00fczere herhangi bir yetene\u011fe \u00f6l\u00e7eklendirilebilir.<\/p>

‘Do\u011fru \u015fekilde itme, \u00e7ekme ve \u00e7\u00f6melme gibi temel insan hareketlerini kullanmak ve do\u011fru miktarda tekrarlama ve yo\u011funluk i\u00e7in, g\u00fc\u00e7 olu\u015fturman\u0131za ve daha iyi hissetmenize yard\u0131mc\u0131 olabilir’ diyor.\u00a0Daniel Zivatovic<\/a>, Calisthenics e\u011fitmeni Londra hareket st\u00fcdyosunda,\u00a0Blok<\/a>.<\/p>

Ancak, yeni ba\u015flayanlar nas\u0131l ba\u015flayabilir?<\/h3>

‘\u015e\u0131nav ve atlama \u00e7\u00f6melme gibi basit egzersizlere odaklan\u0131n<\/strong>‘, Gymbox calisthenics PT diyor,\u00a0Rhys Morgan<\/a>.\u00a0“Hareketlerle g\u00fc\u00e7lendik\u00e7e ve daha yetkin hale geldik\u00e7e, bacak y\u00fckseltmeleri ve yukar\u0131 \u00e7ekmeler gibi daha karma\u015f\u0131k hareketler olu\u015fturabilirsiniz,” diye tavsiye ediyor.<\/p>

Bu nedenle, at\u0131 sepetin \u00f6n\u00fcne koymaktan ka\u00e7\u0131n\u0131n ve Instagram’\u0131n\u0131zda mutlak ate\u015f gibi g\u00f6r\u00fcnen hareketlere do\u011fru ilerleyin.<\/p>

Calisthenics ile kas yapabilir misin?<\/h3>

Morgan’a g\u00f6re, kaslar\u0131 bu \u015fekilde in\u015fa etmek asl\u0131nda bu konuda \u00e7ok daha dengeli bir yol:<\/p>

Morgan, “\u0130nsanlar genellikle calisthenics e\u011fitimiyle v\u00fccutlar\u0131nda daha e\u015fit kas olu\u015ftururlar”, diyor. ‘\u00c7\u00fcnk\u00fc izole bir \u015fekilde kas gruplar\u0131n\u0131 e\u011fitmiyorsunuz, asl\u0131nda itme veya \u00e7ekme hareketleri gibi hareket kal\u0131plar\u0131na odaklanarak v\u00fccudunuzdaki birden fazla kas grubuna antrenman yap\u0131yorsunuz.<\/p>

Hmm. Tamam, v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131 e\u011fitimi, ho\u015f kar\u015f\u0131lad\u0131\u011f\u0131n\u0131z kasl\u0131 bir \u015fekilde dengeli g\u00f6r\u00fcnmenizi ve hissetmenizi sa\u011flayabilir. Ama ya kar\u0131\u015ft\u0131rmay\u0131 ve biraz a\u011f\u0131rl\u0131kl\u0131 ve a\u011f\u0131rl\u0131ks\u0131z egzersiz yapmay\u0131 seviyorsan\u0131z?<\/p>

Bunu yapman\u0131n yolu haftal\u0131k rutininizi g\u00fczel ve \u00e7e\u015fitli tutmakt\u0131r.<\/p>

Haftada d\u00f6rt kez egzersiz yapmay\u0131 seviyorsan\u0131z, neden bunlardan ikisini calisthenics seanslar\u0131 ve e\u011firme, pilates veya a\u011f\u0131rl\u0131k antrenman\u0131 gibi zevk etti\u011finiz di\u011fer iki \u015feyi yapm\u0131yorsunuz. \u015eu anda evde daha fazla zaman ge\u00e7irdi\u011fimiz ve d\u0131\u015far\u0131 ne kadar \u00e7\u0131kabilece\u011fimizle s\u0131n\u0131rl\u0131 oldu\u011fumuz i\u00e7in, belki bir g\u00fcn yaln\u0131z ko\u015fuya \u00e7\u0131kabilirsin ve ba\u015fka bir g\u00fcn atlamay\u0131 deneyebilirsin?<\/p>

M\u00fckemmel bir rutin yok, yap\u0131\u015fmas\u0131n\u0131 sa\u011flaman\u0131n anahtar\u0131 onu keyifli hale getirmektir, bu y\u00fczden tek bir fitness t\u00fcr\u00fcne ba\u011fl\u0131 hissetmeyin, hissetti\u011finiz zaman kar\u0131\u015ft\u0131r\u0131n!<\/p>

Her g\u00fcn calisthenics yapabilir misin?<\/h3>

Technically<\/em>evet. Ve bu Covid-19 salg\u0131n\u0131 s\u0131ras\u0131nda, g\u00fcnl\u00fck 10.000 ad\u0131m\u0131m\u0131z\u0131 vurabilmemiz pek m\u00fcmk\u00fcn olmad\u0131\u011f\u0131 i\u00e7in egzersizlerinizi (g\u00fczel ve \u00e7e\u015fitli olduklar\u0131 s\u00fcrece) yukar\u0131 \u00e7\u0131karmak k\u00f6t\u00fc bir \u015fey de\u011fildir. Ama hayat normale d\u00f6nd\u00fc\u011f\u00fcnde her g\u00fcn calistenics yapmal\u0131 m\u0131s\u0131n? Bu tart\u0131\u015fmaya a\u00e7 olan bir soru.<\/p>

Zivatovi\u00e7, her g\u00fcn antrenman yapman\u0131n ger\u00e7ekten de k\u0131\u00e7\u0131n\u0131za d\u00fczg\u00fcn bir \u015fekilde bakman\u0131n yolu olmad\u0131\u011f\u0131n\u0131 \u00f6ne s\u00fcr\u00fcyor – ve biliyorsunuz ki hepimiz bu konuday\u0131z;WH.<\/em><\/p>

‘<\/em>Yeni ba\u015flayan biriyseniz, haftada \u00fc\u00e7 tam v\u00fccut egzersizi yapmak yeterlidir ve v\u00fccudunuza arada dinlenmesi ve iyile\u015fmesi i\u00e7in zaman verir. Do\u011fru \u00e7al\u0131\u015fmak (ve a\u015f\u0131r\u0131ya ka\u00e7mamak!) yaralanma olas\u0131l\u0131\u011f\u0131n\u0131 en aza indirmek i\u00e7in \u00f6nemlidir.” diyor Zivatovi\u00e7.<\/p>

Ko\u00e7 Jackson, “Sadece v\u00fccut e\u011fitiminizden uyum sa\u011flayabildi\u011finde daha iyi, daha g\u00fc\u00e7l\u00fc ve ilerleme elde edersiniz” diyor. ‘E\u011fer hi\u00e7 dinlenmezseniz, v\u00fccudunuzun iyile\u015fmesine ve buna kar\u015f\u0131l\u0131k uyum sa\u011flamas\u0131na izin vermezsiniz.’ Ve unutmay\u0131n, e\u011fitim s\u00f6z konusu oldu\u011funda herkese uyan tek bir plan yoktur: ‘Sizin ve ya\u015fam tarz\u0131n\u0131z i\u00e7in neyin i\u015fe yarad\u0131\u011f\u0131n\u0131 bulman\u0131z gerekir’ diyor.<\/p>

Yani siz yemek yerken;could<\/em> her g\u00fcn g\u00fc\u00e7 a\u00e7\u0131k ve \u00e7al\u0131\u015f\u0131n, muhtemelen s\u00fcrd\u00fcr\u00fclebilir bir fitness rutini olu\u015fturma veya v\u00fccut kompozisyonunuzu de\u011fi\u015ftirme hedeflerinize ula\u015fmak elveri\u015fli de\u011fildir – bu da dinlenme, efor ve beslenme aras\u0131nda ger\u00e7ek dengeyi bulmaya dayan\u0131r. Ger\u00e7ekler!<\/p>

Calisthenics egzersizi i\u00e7in ne giymelisiniz?<\/h3>

Egzersizlerin do\u011fas\u0131 gere\u011fi, muhtemelen biraz terli olacaks\u0131n. Kalbinizi \u00e7\u00f6meltirken m\u00fctevaz\u0131l\u0131kn\u0131z\u0131 koruyacak kadar serin ve destekleyici kalman\u0131z\u0131 sa\u011flamak i\u00e7in yeterince nefes alabilen hafif egzersiz tozluklar\u0131 \u00f6nerebilir miyiz?<\/p> ","protected":false},"excerpt":{"rendered":"

Calisthenics: Eski Yunanl\u0131lar M\u00d6 326’dayken hayatta de\u011filseniz, bu \u00f6zel e\u011fitim y\u00f6ntemine a\u015fina olmad\u0131\u011f\u0131n\u0131z i\u00e7in sizi affedece\u011fiz. Sadece v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131n\u0131zla \u00e7al\u0131\u015farak […]<\/p>\n","protected":false},"author":2,"featured_media":7138,"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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