{"id":7202,"date":"2021-11-28T17:33:21","date_gmt":"2021-11-28T17:33:21","guid":{"rendered":"https:\/\/fitolympia.com\/?p=7202"},"modified":"2021-11-28T17:34:09","modified_gmt":"2021-11-28T17:34:09","slug":"how-to-use-the-balance-board-to-improve-stability","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/how-to-use-the-balance-board-to-improve-stability\/","title":{"rendered":"\u0130stikrar\u0131 art\u0131rmak i\u00e7in denge kart\u0131 nas\u0131l kullan\u0131l\u0131r"},"content":{"rendered":"

Denge panosundaki bu egzersizlerle istikrar, g\u00fc\u00e7 ve verimlilik kazan\u0131n<\/h4>
\"\"\/<\/figure>

Denge kart\u0131, bir hub’a dayanan veya daha fazla hareket ve istikrars\u0131zl\u0131k sa\u011flamak i\u00e7in silindirik bir silindir silindir \u00fczerine yerle\u015ftirilen bir tahtad\u0131r. Bir par\u00e7a fizyoterapi ekipman\u0131, \u015fimdi fitness e\u011fitmenleri taraf\u0131ndan da yayg\u0131n olarak kullan\u0131lmaktad\u0131r. Bir\u00e7ok avatarda gelir: yuvarlak, oval ve dikd\u00f6rtgen y\u00fczeylere sahip. 2.000 \u20b9 alt\u0131nda, depolamas\u0131 kolayd\u0131r ve s\u0131f\u0131r bak\u0131ma ihtiya\u00e7 duyar.<\/p>

Denge kurulunun temel yarar\u0131, uzman g\u00f6zetimi olmadan bile temel zindeli\u011fi, dengeyi ve stabiliteyi geli\u015ftirmek i\u00e7in kullan\u0131labilmesidir. Profesyonel sporcular, \u00f6zellikle jimnastik\u00e7iler, s\u00f6rf yat\u0131l\u0131lar\u0131, patenciler yayg\u0131n olarak kullan\u0131rlar.<\/p>

Kurul verimli hareket etme yetene\u011fini geli\u015ftirir. Zay\u0131f ve dengesiz ayak bileklerini g\u00fc\u00e7lendirmeye yard\u0131mc\u0131 olur ve tam v\u00fccut egzersizi i\u00e7in de kullan\u0131labilir. \u00c7\u00f6melmeler, akci\u011ferler, kalaslar, \u015f\u0131navlar ve di\u011fer t\u00fcm v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131 egzersizleri tahtada yap\u0131labilir. Karars\u0131z y\u00fczey egzersizleri daha zorlu ve ilgin\u00e7 hale getirir.<\/p>

Ba\u015flamadan \u00f6nce<\/strong><\/p>

Egzersizler ayakkab\u0131l\u0131 veya ayakkab\u0131s\u0131z yap\u0131labilir.<\/p>

Ayak bile\u011fi yaralanma ge\u00e7mi\u015finiz varsa ekipmandan ka\u00e7\u0131n\u0131n.<\/p>

Yaralanma sonras\u0131 antrenman genellikle eklemin ihtiyac\u0131na \u00f6zg\u00fc rehberlik alt\u0131nda yap\u0131l\u0131r, bu nedenle ba\u015flamadan \u00f6nce bir rehabilitasyon e\u011fitmenine veya fizyoterapiste dan\u0131\u015f\u0131n.<\/p>

Do\u011fru duru\u015fu korumak \u00f6nemlidir. Ayaklar\u0131n\u0131z\u0131 omuz geni\u015fli\u011finizi birbirinden ay\u0131r\u0131n, omuzlar\u0131n\u0131z\u0131 geriye ve a\u015fa\u011f\u0131ya, \u00e7enenizi zemine paralel, a\u011f\u0131rl\u0131\u011f\u0131n\u0131z\u0131 her iki ayak \u00fczerinde e\u015fit olarak da\u011f\u0131t\u0131n. Dizleri her zaman a\u00e7\u0131k tutun.<\/p>

Egzersiz rutini<\/h2>

1. Tahtada durmak<\/strong><\/p>

Yukar\u0131da belirtilen duru\u015fu koruyun ve tahtada durun. Zorluk, tahtan\u0131n kenarlar\u0131n\u0131n yere de\u011fmesini \u00f6nlemektir. Ayak bilekleri ve bacaklar ba\u015flang\u0131\u00e7ta yalpalayabilir ve sallanabilir, ancak yak\u0131nda kolay bulacaks\u0131n\u0131z. Ayak bile\u011fi eklemi, ayaklardaki birka\u00e7 k\u00fc\u00e7\u00fck kas\u0131n stabiliteyi bulmak i\u00e7in \u00e7ok \u00e7al\u0131\u015fmas\u0131 zorunda oldu\u011fu i\u00e7in iyi bir zorluk al\u0131r.<\/p>

\"How<\/figure>

2. Tek bacakl\u0131 duru\u015f<\/strong><\/p>

Egzersizi bir \u00e7entik yukar\u0131 al\u0131n ve bir aya\u011f\u0131n\u0131 tahtan\u0131n ortas\u0131nda, di\u011fer aya\u011f\u0131 kalkm\u0131\u015f olarak durun. Her aya\u011f\u0131n \u00fczerinde 30 saniye bas\u0131l\u0131 tutun ve 6 kez tekrarlay\u0131n.<\/p>

3. Yan yana<\/strong><\/p>

Tahtadan in, bir dakika dola\u015f. \u0130ki aya\u011f\u0131nla da tahtan\u0131n \u00fczerinde dur. Olduk\u00e7a sabit kald\u0131ktan sonra, a\u011f\u0131rl\u0131\u011f\u0131n\u0131z\u0131 bir yandan di\u011fer yana hareket ettirin, tahtay\u0131 soldan sa\u011fa e\u011fin, ancak kenarlar zemine de\u011fmeden. Her biri bir dakika i\u00e7in \u00fc\u00e7 set yap\u0131n.<\/p>

4. \u00d6n ve arka<\/strong><\/p>

Yukar\u0131daki konumu koruyarak, a\u011f\u0131rl\u0131\u011f\u0131 \u00f6ne ve arkaya kayd\u0131r\u0131n, b\u00f6ylece tahta \u00f6ne ve arkaya e\u011filir. Kenarlar\u0131n zemine de\u011fmesine engel olabilir. Her biri bir dakika i\u00e7in \u00fc\u00e7 set yap\u0131n.<\/p>

5. Daireler halinde hareket etme<\/strong><\/p>

Yukar\u0131daki konumu koruyarak, tahtay\u0131 d\u00f6nd\u00fcr\u00fcn: ileri, yan, arka ve di\u011fer taraf, sanki bir daire yap\u0131yormu\u015f gibi. \u00d6nce sa\u011f taraftan sonra soldan ba\u015flay\u0131n. Her iki tarafta bir dakika i\u00e7in \u00fc\u00e7 set yap\u0131n.<\/p>

Tam v\u00fccut egzersizleri<\/h2>

Squats<\/strong> harici a\u011f\u0131rl\u0131kl\u0131 veya harici a\u011f\u0131rl\u0131ks\u0131z yap\u0131labilir.<\/p>

\"How<\/figure>

Lunges<\/strong> bir aya\u011f\u0131 tahtada, bir aya\u011f\u0131 yerde. Dinamik akci\u011ferler daha zorludur.<\/p>

\"How<\/figure>

Plank<\/strong> eller tahtada, eller tahtay\u0131 e\u011fik olarak tahtalar, bir eli yerde ve bir eli tahtada \u015f\u0131nav.<\/p>

\"How<\/figure>

Paz\u0131lar, trisepsler<\/strong> ve dumbells veya halter kullanarak t\u00fcm omuz egzersizleri, tahtada yap\u0131ld\u0131\u011f\u0131nda daha zor hale gelir.<\/p>

K\u00f6pr\u00fcleme <\/strong>ayaklarla tahtaya glute g\u00fc\u00e7lendirme egzersizine farkl\u0131 bir boyut katar.<\/p> ","protected":false},"excerpt":{"rendered":"

Denge panosundaki bu egzersizlerle istikrar, g\u00fc\u00e7 ve verimlilik kazan\u0131n Denge kart\u0131, bir hub’a dayanan veya daha fazla hareket ve istikrars\u0131zl\u0131k […]<\/p>\n","protected":false},"author":2,"featured_media":7205,"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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