{"id":12702,"date":"2022-03-09T16:52:19","date_gmt":"2022-03-09T16:52:19","guid":{"rendered":"http:\/\/fitness-andbeauty.com\/10-reliable-ways-to-find-time-to-exercise\/"},"modified":"2022-03-09T17:26:00","modified_gmt":"2022-03-09T17:26:00","slug":"10-reliable-ways-to-find-time-to-exercise","status":"publish","type":"post","link":"https:\/\/fitness-andbeauty.com\/tr\/10-reliable-ways-to-find-time-to-exercise\/","title":{"rendered":"Egzersiz yapmak i\u00e7in zaman bulman\u0131n 10 g\u00fcvenilir yolu!"},"content":{"rendered":"

Egzersiz yapmak i\u00e7in zaman bulman\u0131n 10 g\u00fcvenilir yolu!<\/span><\/span><\/p>\n

Spora ba\u015flamadan \u00f6nce akla gelen ilk bahane zamans\u0131zl\u0131kt\u0131r. <\/span>Hepimiz me\u015fgul\u00fcz. <\/span>Akl\u0131m\u0131zda burada ve \u015fimdi ele al\u0131nmas\u0131 gereken bir\u00e7ok \u015fey var. <\/span>Her g\u00fcn bir ko\u015fu\u015fturma i\u00e7inde ya\u015f\u0131yoruz. <\/span>Ancak, bu noktada antrenman yapt\u0131\u011f\u0131n\u0131zdan daha fazla veya daha az me\u015fgul insanlar olaca\u011f\u0131n\u0131 unutmay\u0131n. <\/span>Bir s\u00fcre durup g\u00fcnl\u00fck program\u0131n\u0131za daha yak\u0131ndan bakarsan\u0131z, fiziksel aktivite i\u00e7in zaman\u0131n\u0131z oldu\u011funu g\u00f6receksiniz. <\/span>G\u00fcn i\u00e7inde kendinize vakit ay\u0131rmay\u0131 hak etti\u011finizi unutmay\u0131n!<\/span><\/span><\/p>\n

\n

Egzersizleri yapmak i\u00e7in g\u00fcnde sadece birka\u00e7 dakika ay\u0131rman\u0131z size muazzam sa\u011fl\u0131k yararlar\u0131 sa\u011flayacakt\u0131r. <\/span>Enerji katacak ve iyi bir ruh hali sa\u011flayacakt\u0131r.<\/span><\/span><\/p>\n

The Lancet’te yay\u0131nlanan yeni bir ara\u015ft\u0131rma, fiziksel olarak aktif olmayan ki\u015filer i\u00e7in g\u00fcnde 15 dakika aktiviteyi art\u0131rman\u0131n erken \u00f6l\u00fcm riskini %14 oran\u0131nda azaltabildi\u011fini ve ya\u015fam\u0131 \u00fc\u00e7 y\u0131la kadar uzatabildi\u011fini bildiriyor.<\/span><\/span><\/p>\n

Antrenman\u0131n spor salonunda yap\u0131lmas\u0131 gerekmedi\u011fini ve bir saat s\u00fcrd\u00fc\u011f\u00fcn\u00fc l\u00fctfen unutmay\u0131n! <\/span>Sa\u011fl\u0131k ve durumun iyile\u015ftirilmesi i\u00e7in \u00e7ok etkili, ayr\u0131ca g\u00fcnde birka\u00e7 kez ger\u00e7ekle\u015ftirilen 10 dakikal\u0131k k\u0131sa bir dizi egzersizdir.<\/span><\/span><\/p>\n

Egzersiz yapmak i\u00e7in zaman\u0131n\u0131z oldu\u011funa hen\u00fcz ikna olmad\u0131n\u0131z m\u0131? <\/span>\u0130\u015fte bug\u00fcn yo\u011fun zamanlar\u0131n\u0131zda aktif kalmak i\u00e7in zaman bulmak i\u00e7in baz\u0131 pratik ipu\u00e7lar\u0131.<\/span><\/span><\/p>\n

1. Erken kalk\u0131n!<\/span><\/span><\/p>\n

Sabahlar\u0131 egzersiz yapman\u0131n i\u015ftah\u0131n\u0131z\u0131 ve enerji arzunuzu d\u00fczenlemek de dahil olmak \u00fczere bir\u00e7ok faydas\u0131 vard\u0131r. <\/span>Sabah antrenman\u0131n\u0131n en b\u00fcy\u00fck avantaj\u0131 g\u00fcn\u00fcn ba\u015f\u0131nda s\u00fcsleme olacakt\u0131r. <\/span>Bu \u00e7\u00f6z\u00fcm en iyisi gibi g\u00f6r\u00fcn\u00fcyor, \u00e7\u00fcnk\u00fc genellikle ak\u015famlar\u0131, iyi niyetlere ra\u011fmen, ba\u015fka \u015feyler bizi aktiviteden uzakla\u015ft\u0131r\u0131r – i\u015f, \u00e7ocuklara yard\u0131m etme vb.<\/span><\/span><\/p>\n

2. Telefonu, TV’yi kapat\u0131n<\/span><\/span><\/p>\n

Web’de gezinmek, e-postan\u0131z\u0131 kontrol etmek, en sevdi\u011finiz dizileri izlemek veya oyununuzun seviyesini y\u00fckseltmek i\u00e7in ne kadar zaman harcad\u0131\u011f\u0131n\u0131z\u0131 d\u00fc\u015f\u00fcn\u00fcn. <\/span>Facebook veya Instagram’da ne kadar zaman kaybedildi\u011fine \u015fa\u015f\u0131racaks\u0131n\u0131z. <\/span>Medyay\u0131 bir s\u00fcreli\u011fine kapatmak, en yo\u011fun g\u00fcnlerinizde bile en sevdi\u011finiz egzersizlere harcayabilece\u011finiz de\u011ferli dakikalar sa\u011flayacakt\u0131r. <\/span>i\u015f i\u00e7in!<\/span><\/span><\/p>\n

3. Aktif bir izleyici olun<\/span><\/span><\/p>\n

TV veya \u0130nternet ba\u011flant\u0131s\u0131n\u0131 tamamen kesmek ger\u00e7ek\u00e7i olmaz. <\/span>Yani bir \u015fey izlemek istiyorsan\u0131z, bu arada egzersiz kanal\u0131n\u0131 a\u00e7\u0131n ve ko\u00e7la \u00e7evrimi\u00e7i yap\u0131n. <\/span>\u0130yi bir \u00e7\u00f6z\u00fcm, reklam aralar\u0131 s\u0131ras\u0131nda da antrenman yapmakt\u0131r – bu sayede g\u00fcn boyunca TV izledi\u011finiz her saat i\u00e7in 20 dakikaya kadar fiziksel aktivite elde edeceksiniz.<\/span><\/span><\/p>\n

4. Aktif bir binici olun<\/span><\/span><\/p>\n

Aktiviteyi g\u00fcnl\u00fck rutininize dahil etmenin en iyi yollar\u0131ndan biri, i\u015fyerinize veya okulunuza pasif gidip gelmekten ka\u00e7\u0131nmakt\u0131r. <\/span>Hedefinize yak\u0131n ya\u015f\u0131yorsan\u0131z, bisiklete binmeyi veya h\u0131zl\u0131 bir y\u00fcr\u00fcy\u00fc\u015f yapmay\u0131 tercih edin. <\/span>\u00d6te yandan, uzun mesafeler kat eden insanlar iki duraktan \u00f6nce inmeyi deneyebilir ve yolun geri kalan\u0131n\u0131 y\u00fcr\u00fcyebilir.<\/span><\/span><\/p>\n

5. D\u00fczenli olarak antrenman yap\u0131n<\/span><\/span><\/p>\n

Yo\u011fun bir g\u00fcnde egzersiz yapmak i\u00e7in zaman bulamaman\u0131n nedenlerinden biri de d\u00fczensizli\u011finizdir. <\/span>Egzersizi temel bir g\u00fcnl\u00fck aktivite olarak g\u00f6rmeye al\u0131\u015f\u0131k de\u011filiz. <\/span>K\u00fc\u00e7\u00fck ad\u0131mlarla ba\u015flay\u0131n – K\u00f6pek gezdirmek veya 10 dakika ko\u015fmak, bisiklete binmek, en sevdi\u011finiz m\u00fczikle dans etmek gibi basit aktiviteleri her g\u00fcn geleneklere dahil edin, \u00f6rne\u011fin di\u015flerinizi f\u0131r\u00e7alamak veya du\u015f almak gibi. <\/span>Birka\u00e7 g\u00fcn sonra egzersiz yapmadan g\u00fcn\u00fc ge\u00e7iremeyece\u011finizi g\u00f6receksiniz. <\/span>Bu tutkuyu uyand\u0131rmak i\u00e7in yard\u0131ma ihtiyac\u0131n\u0131z var – sizin i\u00e7in buraday\u0131z – Lionfitness ile antrenman yapmay\u0131 deneyin. <\/span>C.<\/span><\/span><\/p>\n

6. E\u011fitim i\u00e7in arkada\u015flar\u0131n\u0131zla randevu al\u0131n<\/span><\/span><\/p>\n

Aile ve arkada\u015flarla aktif olarak zaman ge\u00e7irmenin en b\u00fcy\u00fck avantaj\u0131, \u00e7ok e\u011flenceli oldu\u011fu kadar ba\u011flar\u0131n ve ili\u015fkilerin derinle\u015fmesidir. <\/span>A\u00e7\u0131k havada arkada\u015flar\u0131n\u0131zla bir futbol ma\u00e7\u0131 veya Cumartesi sabah\u0131 bir aile gezisi planlamay\u0131 deneyin. <\/span>Bir ko\u015fu i\u00e7in arkada\u015flar\u0131n\u0131zla veya aile \u00fcyelerinizle randevu al\u0131n. <\/span>Aktif olmak i\u00e7in bir\u00e7ok se\u00e7enek var. <\/span>Yarat\u0131c\u0131 ol!<\/span><\/span><\/p>\n

7. Aktif temizlik<\/span><\/span><\/p>\n

Hi\u00e7bir egzersiz bi\u00e7iminin temizlik veya toplama yapmaktan daha zevkli olmad\u0131\u011f\u0131 konusunda benimle hemfikir olacaks\u0131n\u0131z. <\/span>Her birimizin yapabilece\u011fi \u015fey bu. <\/span>Bunu e\u011fitime d\u00f6n\u00fc\u015ft\u00fcrmek istiyorsan\u0131z, bundan daha kolay olamazd\u0131. <\/span>Zamanlay\u0131c\u0131y\u0131 \u00f6rne\u011fin 20 dakikaya ayarlay\u0131n, verimli olmaya \u00e7al\u0131\u015f\u0131n ve t\u00fcm faaliyetleri olabildi\u011fince \u00e7abuk ger\u00e7ekle\u015ftirin. <\/span>Y\u0131kanmak veya parmakla hafif\u00e7e vurmak gibi hafif i\u015fler yap\u0131yorsan\u0131z, birka\u00e7 ad\u0131mda bir pompalama veya h\u0131zl\u0131 bir \u00e7\u00f6melme yap\u0131n.<\/span><\/span><\/p>\n

8. Antrenman\u0131n\u0131z\u0131 planlay\u0131n<\/span><\/span><\/p>\n

E\u011fitime \u00f6zel randevu al\u0131n\u0131z. <\/span>Aktivitenin takvimine – tarih ve saatine – kaydedin. <\/span>Bu, \u00e7al\u0131\u015fkan ve iyi organize olman\u0131z\u0131 sa\u011flayacakt\u0131r. <\/span>Kendine kar\u015f\u0131 d\u00fcr\u00fcst ol.<\/span><\/span><\/p>\n

9. Favori bir aktivite bulun.<\/span><\/span><\/p>\n

En sevdi\u011finiz hobiyi d\u00fc\u015f\u00fcn\u00fcn. <\/span>Tutkuyla ne yapars\u0131n? <\/span>Bunu yapmak i\u00e7in zaman bulmakta sorun mu ya\u015f\u0131yorsunuz? <\/span>Belki de \u00e7ok sevdi\u011fin ve yapmak istedi\u011fin an\u0131 bekleyemedi\u011fin i\u00e7in zaman buluyorsun. <\/span>Bu nedenle, zevkinize g\u00f6re fiziksel aktivite t\u00fcr\u00fcn\u00fc se\u00e7mek daha iyidir. <\/span>G\u00fcn i\u00e7inde bunun i\u00e7in zaman bulmaya daha istekli olacaks\u0131n\u0131z.<\/span><\/span><\/p>\n

10. Se\u00e7im \u00f6zg\u00fcrl\u00fc\u011f\u00fc<\/span><\/span><\/p>\n

Yukar\u0131daki ipu\u00e7lar\u0131n\u0131 uygulad\u0131ktan sonra hala ya\u015fam\u0131n\u0131za uygulanmayacaklar\u0131n\u0131 d\u00fc\u015f\u00fcn\u00fcyorsan\u0131z, \u00f6nceliklerinizi ve sorumluluklar\u0131n\u0131z\u0131 d\u00fc\u015f\u00fcnmeye \u00e7al\u0131\u015f\u0131n. <\/span>Bu noktada, kendin mi yapmal\u0131s\u0131n? <\/span>Unutma, “hay\u0131r” demenin yanl\u0131\u015f bir taraf\u0131 yok. <\/span>Evet, hepimizin ba\u015fkalar\u0131na kar\u015f\u0131 y\u00fck\u00fcml\u00fcl\u00fckleri var ama kendinizi de unutmay\u0131n. <\/span>Ba\u015fkalar\u0131na yard\u0131m edebilmek i\u00e7in \u00f6nce bedeninize ve sa\u011fl\u0131\u011f\u0131n\u0131za dikkat etmelisiniz. <\/span>Ek olarak, fiziksel aktivite m\u00fckemmel bir do\u011fal antidepresan ve anti-stres ajan\u0131d\u0131r. <\/span>beklemeyin! <\/span>Kendin i\u00e7in bir \u015fey yap!<\/span><\/span><\/p>\n

Umar\u0131m yukar\u0131daki y\u00f6ntemler kararlar\u0131n\u0131z\u0131 ger\u00e7ekle\u015ftirmenize ve bug\u00fcn pratik yapmak i\u00e7in zaman bulman\u0131za yard\u0131mc\u0131 olur. <\/span>Git git! <\/span>Her \u015fey sana ba\u011fl\u0131!<\/span><\/span><\/p>\n<\/div>\n

 <\/p>\n","protected":false},"excerpt":{"rendered":"

Egzersiz yapmak i\u00e7in zaman bulman\u0131n 10 g\u00fcvenilir yolu! Spora ba\u015flamadan \u00f6nce akla gelen ilk bahane zamans\u0131zl\u0131kt\u0131r. Hepimiz me\u015fgul\u00fcz. Akl\u0131m\u0131zda burada ve \u015fimdi ele al\u0131nmas\u0131 gereken bir\u00e7ok \u015fey var. Her g\u00fcn bir ko\u015fu\u015fturma i\u00e7inde ya\u015f\u0131yoruz. Ancak, bu noktada antrenman yapt\u0131\u011f\u0131n\u0131zdan daha fazla veya daha az me\u015fgul insanlar olaca\u011f\u0131n\u0131 unutmay\u0131n. Bir s\u00fcre durup g\u00fcnl\u00fck program\u0131n\u0131za daha yak\u0131ndan …<\/p>\n","protected":false},"author":1,"featured_media":12691,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3551],"tags":[4174,4169,4172,4177,4178,4173,4170,4175,4182,4185,4187,4181,4179,4184,4180,4183,4186,4176,4171],"class_list":["post-12702","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness-tr","tag-egzersiz-seti","tag-egzersiz-yapmak","tag-ekonomi-uzerine-yuksek-lisans-yapmak","tag-ekonomistler-icin-is-firsatlari","tag-en-guvenli-steroidler","tag-lise-ogrencileri-icin-hedef-belirleme","tag-okulda-hoslandiginiz-kisiyi-etkilemenin-10-yolu","tag-satis-yapmak","tag-sinan-canan-agah-aydin","tag-sinan-canan-arafta-sorular","tag-sinan-canan-ask","tag-sinan-canan-atakan","tag-sinan-canan-azra-kohen","tag-sinan-canan-bagimlilik","tag-sinan-canan-beyin","tag-sinan-canan-oytun-erbas","tag-tolga-erman","tag-yatirim-yapmak","tag-zaman-serisi-analizi"],"yoast_head":"\nEgzersiz yapmak i\u00e7in zaman bulman\u0131n 10 g\u00fcvenilir yolu! - fitness and beauty<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/fitness-andbeauty.com\/tr\/10-reliable-ways-to-find-time-to-exercise\/\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Egzersiz yapmak i\u00e7in zaman bulman\u0131n 10 g\u00fcvenilir yolu! - fitness and beauty\" \/>\n<meta property=\"og:description\" content=\"Egzersiz yapmak i\u00e7in zaman bulman\u0131n 10 g\u00fcvenilir yolu! Spora ba\u015flamadan \u00f6nce akla gelen ilk bahane zamans\u0131zl\u0131kt\u0131r. Hepimiz me\u015fgul\u00fcz. Akl\u0131m\u0131zda burada ve \u015fimdi ele al\u0131nmas\u0131 gereken bir\u00e7ok \u015fey var. Her g\u00fcn bir ko\u015fu\u015fturma i\u00e7inde ya\u015f\u0131yoruz. Ancak, bu noktada antrenman yapt\u0131\u011f\u0131n\u0131zdan daha fazla veya daha az me\u015fgul insanlar olaca\u011f\u0131n\u0131 unutmay\u0131n. 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