{"id":13696,"date":"2022-04-07T10:48:03","date_gmt":"2022-04-07T10:48:03","guid":{"rendered":"http:\/\/fitness-andbeauty.com\/?p=13696"},"modified":"2022-03-26T12:04:21","modified_gmt":"2022-03-26T12:04:21","slug":"i-love-walking-north-reaching-the-poles","status":"publish","type":"post","link":"https:\/\/fitness-andbeauty.com\/tr\/i-love-walking-north-reaching-the-poles\/","title":{"rendered":"Kuzeye y\u00fcr\u00fcmeyi, kutuplara ula\u015fmay\u0131 seviyorum!"},"content":{"rendered":"

Kuzeye y\u00fcr\u00fcmeyi, kutuplara ula\u015fmay\u0131 seviyorum!<\/span><\/span><\/p>\n

\u0130lk yi\u011fitler ellerinde sopalarla parka y\u00fcr\u00fcy\u00fc\u015fe \u00e7\u0131kt\u0131klar\u0131nda yoldan ge\u00e7enler \u015fa\u015fk\u0131nl\u0131kla ka\u015flar\u0131n\u0131 kald\u0131rd\u0131lar ya da onlar\u0131 g\u00f6r\u00fcnce k\u00fc\u00e7\u00fcmseyerek g\u00fcl\u00fcmsediler. <\/span>Bug\u00fcn \u015fa\u015f\u0131rt\u0131c\u0131 bir \u015fekilde \u00e7ok az insan batonlu y\u00fcr\u00fcy\u00fc\u015f yap\u0131yor, \u00e7\u00fcnk\u00fc spor giderek daha fazla fanatik hayran kazan\u0131yor.<\/span><\/span><\/p>\n

\n

Nordik y\u00fcr\u00fcy\u00fc\u015f 1920’lerde Finlandiya’da kros kayak\u00e7\u0131lar\u0131 i\u00e7in bir yaz e\u011fitimi olarak do\u011fdu. <\/span>Pro-sa\u011fl\u0131k egzersizleri kitleler i\u00e7in pro-sa\u011fl\u0131k stat\u00fcs\u00fcn\u00fc ancak \u015faft \u00fcreticisinin, sporcular ve spor hekimli\u011fi uzmanlar\u0131yla i\u015fbirli\u011fi i\u00e7inde, bastonu ele sabitleyen yeni bir ba\u011f sistemi yaratt\u0131\u011f\u0131 1997’de kazand\u0131. <\/span>Bu sayede bu sporun teknolojisi bug\u00fcnk\u00fc haline d\u00f6n\u00fc\u015fm\u00fc\u015ft\u00fcr. <\/span>Amerika Birle\u015fik Devletleri ve Avrupa’da h\u0131zla artan pop\u00fclaritesi, g\u00fcvenli, e\u011flenceli ve eri\u015filebilir bir spor olmas\u0131ndan kaynaklanmaktad\u0131r. <\/span>Kros kaya\u011f\u0131na benzer \u015fekilde, kalori yakmada ve v\u00fccudun verimlili\u011fini (dola\u015f\u0131m sistemi ve solunum sisteminin verimini) art\u0131rmada en etkili sporlardan biri olarak kabul edilir ve ayn\u0131 zamanda eklemler i\u00e7in g\u00fcvenlidir. .<\/span><\/span><\/p>\n

Kuzey y\u00fcr\u00fcy\u00fc\u015f\u00fc t\u00fcm y\u0131l boyunca, herhangi bir iklimde, herhangi bir hava ko\u015fulunda ve herhangi bir arazide uygulanabilir. <\/span>Y\u00fcr\u00fcy\u00fc\u015f yapmay\u0131 sevenlerin ellerinde sopalar olmal\u0131d\u0131r. <\/span>Onlarla y\u00fcr\u00fcmenin bir\u00e7ok avantaj\u0131 vard\u0131r ve d\u00fczenli e\u011fitimle fit bir v\u00fccudu, iyi bir \u015fekli ve sa\u011fl\u0131\u011f\u0131 garanti eder.<\/span><\/span><\/p>\n

Kuzey Y\u00fcr\u00fcy\u00fc\u015f\u00fcn\u00fcn Kuzey Y\u00fcr\u00fcy\u00fc\u015f\u00fcne G\u00f6re Avantajlar\u0131:<\/span><\/span><\/strong><\/p>\n

    \n
  1. %10-15 daha h\u0131zl\u0131 kalp at\u0131\u015f h\u0131z\u0131<\/span><\/span><\/li>\n
  2. %20-46 daha fazla yak\u0131lan kalori (450 kcal\/saate kadar, y\u00fcr\u00fcy\u00fc\u015f 280 kcal\/saate kadar)<\/span><\/span><\/li>\n
  3. T\u00fcm v\u00fccudun kaslar\u0131n\u0131n %90’\u0131n\u0131 i\u00e7erir. <\/span>Y\u00fcr\u00fcrken kaslar\u0131n %70’i \u00e7al\u0131\u015f\u0131r.<\/span><\/span><\/li>\n
  4. Nordik y\u00fcr\u00fcy\u00fc\u015f s\u0131ras\u0131nda s\u0131rt, kar\u0131n, omuz ve \u00f6nkol kaslar\u0131 ek olarak \u00e7al\u0131\u015f\u0131r.<\/span><\/span><\/li>\n
  5. Boyun ve omuz kaslar\u0131n\u0131 gev\u015fetmede daha etkili<\/span><\/span><\/li>\n
  6. Bacak eklemlerinin rahatlamas\u0131 – kal\u00e7alar, dizler ve ayak bilekleri<\/span><\/span><\/li>\n<\/ol>\n

    Kuzey y\u00fcr\u00fcy\u00fc\u015f\u00fcn\u00fcn daha \u00f6nce bahsedilen avantajlar\u0131 aras\u0131nda geli\u015fmi\u015f koordinasyon, denge hissi ve daha dolgun bir g\u00f6r\u00fcn\u00fcm (d\u00fcz s\u0131rt, d\u00fcz kar\u0131n) say\u0131labilir.<\/span><\/span><\/p>\n

    Ancak bu sporu oynaman\u0131n t\u00fcm faydalar\u0131ndan yararlanmak i\u00e7in bastonla y\u00fcr\u00fcmenin do\u011fru tekni\u011fini \u00f6\u011frenmelisiniz. <\/span>Uzmanlar\u0131n direk y\u00fcr\u00fcy\u00fc\u015f\u00fcn\u00fc “d\u00f6rt tekerlekten \u00e7eki\u015f” olarak adland\u0131rmas\u0131n\u0131n sebepsiz de\u011fil, \u00e7\u00fcnk\u00fc direkler sadece sahne de\u011fil, ayn\u0131 zamanda kullan\u0131lacak aletlerdir, bu y\u00fczden onlar\u0131 uzakla\u015ft\u0131r\u0131n! <\/span>Ama en ba\u015ftan ba\u015flayal\u0131m. <\/span>Kuzey y\u00fcr\u00fcy\u00fc\u015f\u00fc s\u0131ras\u0131nda ayaklar\u0131n hareketi y\u00fcr\u00fcy\u00fc\u015f s\u0131ras\u0131ndakiyle ayn\u0131d\u0131r. <\/span>Her ad\u0131ma topuklar\u0131n\u0131z yerdeyken ba\u015flaman\u0131z \u00e7ok \u00f6nemlidir. <\/span>Ard\u0131ndan aya\u011f\u0131 yuvarlama ve \u00f6n aya\u011f\u0131 itme a\u015famas\u0131 olmal\u0131d\u0131r. <\/span>Kollar bacaklar\u0131n kar\u015f\u0131s\u0131nda \u00e7al\u0131\u015fmal\u0131d\u0131r, yani sa\u011f bacak \u00f6ne do\u011fru hareket ettirilirken sol kol \u00f6ne do\u011fru uzat\u0131l\u0131r. <\/span>\u00c7ubu\u011fun ucu, di\u011fer baca\u011f\u0131n topu\u011fuyla yakla\u015f\u0131k olarak ayn\u0131 anda yere de\u011fiyor. <\/span>Bu a\u015famada, \u00e7ubuk dikey de\u011fil, e\u011fimli olmal\u0131d\u0131r – tutamak ileriye do\u011fru hareket eder ve u\u00e7, yani ayak geri \u00e7ekilir. <\/span>Bu \u00e7ubuk d\u00fczeni, kar\u015f\u0131 ayak yerden ayr\u0131ld\u0131\u011f\u0131nda an\u0131nda y\u00fcklenmesini ve itilmesini sa\u011flar. <\/span>Do\u011fru Kuzey Y\u00fcr\u00fcy\u00fc\u015f\u00fc tekni\u011finde manuel \u00e7al\u0131\u015fma \u00e7ok \u00f6nemlidir. <\/span>\u00c7ubu\u011fu ileri do\u011fru tutarken ayarlay\u0131n ve ay\u0131r\u0131n, rahat ve s\u0131k\u0131 bir tutu\u015fla kavray\u0131n. <\/span>Kalk\u0131\u015f\u0131n son a\u015famas\u0131nda, sopay\u0131 b\u0131rakmak ister gibi elinizi a\u00e7man\u0131z gerekir. <\/span>Bununla birlikte, ba\u015flang\u0131\u00e7ta bahsedilen kay\u0131\u015f\u0131n yap\u0131s\u0131, \u00e7ubu\u011fun sap\u0131n\u0131 elinizde tutman\u0131za olanak tan\u0131r. <\/span>Y\u00fcr\u00fcy\u00fc\u015f s\u0131ras\u0131nda, pelvis ve omuz ters fazda hareket etmelidir – sa\u011f bacakla bir ad\u0131m, sa\u011f kal\u00e7an\u0131n ileri hareket etmesine neden olur ve sol kolun e\u015fzamanl\u0131 bir uzatma hareketi, sol omzun ileri hareketine yol a\u00e7mal\u0131d\u0131r. <\/span>Bu v\u00fccut \u00e7al\u0131\u015fmas\u0131, \u00e7ekirdek kaslar\u0131n e\u011fitime dahil edilmesini sa\u011flar. <\/span>Y\u00fcr\u00fcy\u00fc\u015f s\u0131ras\u0131nda, pelvis ve omuz ters fazda hareket etmelidir – sa\u011f bacakla bir ad\u0131m, sa\u011f kal\u00e7an\u0131n ileri hareket etmesine neden olur ve sol kolun e\u015fzamanl\u0131 bir uzatma hareketi, sol omzun ileri hareketine yol a\u00e7mal\u0131d\u0131r. <\/span>Bu v\u00fccut \u00e7al\u0131\u015fmas\u0131, \u00e7ekirdek kaslar\u0131n e\u011fitime dahil edilmesini sa\u011flar. <\/span>Y\u00fcr\u00fcy\u00fc\u015f s\u0131ras\u0131nda, pelvis ve omuz ters fazda hareket etmelidir – sa\u011f bacakla bir ad\u0131m, sa\u011f kal\u00e7an\u0131n ileri hareket etmesine neden olur ve sol kolun e\u015fzamanl\u0131 bir uzatma hareketi, sol omzun ileri hareketine yol a\u00e7mal\u0131d\u0131r. <\/span>Bu v\u00fccut \u00e7al\u0131\u015fmas\u0131, \u00e7ekirdek kaslar\u0131n e\u011fitime dahil edilmesini sa\u011flar.<\/span><\/span><\/p>\n

    Kuzey Y\u00fcr\u00fcy\u00fc\u015f\u00fc tekni\u011finde en s\u0131k yap\u0131lan hatalar:<\/span><\/span><\/strong>
    \n 1. Kal\u00e7a ve omuzlar\u0131n yetersiz \u00e7al\u0131\u015fmas\u0131 ve bu nedenle sopalarla momentum eksikli\u011fi. <\/span><\/span>
    \n2. V\u00fccudun yanlar\u0131ndan \u00e7ok uzaktaki direklerle \u00e7al\u0131\u015f\u0131n. <\/span><\/span>
    \n3. Ellerde s\u00fcrekli bask\u0131. <\/span>El a\u00e7ma a\u015famas\u0131 yoktur, bu nedenle kan\u0131n ellere ula\u015fmas\u0131n\u0131 engeller. <\/span><\/span>
    \n4. Geri itildi\u011finde \u00e7ubu\u011fun g\u00fc\u00e7l\u00fc bir \u015fekilde kavranamamas\u0131. <\/span><\/span>
    \n5. Sa\u011f baca\u011f\u0131 ve sa\u011f kolu ayn\u0131 anda, sol baca\u011f\u0131 ve sol kolu ayn\u0131 anda hareket ettirin.<\/span><\/span><\/p>\n

    Nordic Walking’in temel tekni\u011finde ustala\u015fmak, ko\u015fu, sprint ve atlama ile antrenman\u0131 de\u011fi\u015ftirme ve zenginle\u015ftirme olas\u0131l\u0131\u011f\u0131n\u0131 a\u00e7ar – hepsi de sopalarla senkronize itme ile. <\/span>Geli\u015fmi\u015f ve tek s\u0131ra patenciler paten kaymay\u0131 kesinlikle denemeli!<\/span><\/span><\/p>\n

    Direkler nas\u0131l se\u00e7ilir<\/span><\/span><\/strong>
    \n Kural basittir: \u00e7ubu\u011fun do\u011fru tutu\u015fu ve \u00e7ubu\u011fun geri kalan\u0131 zeminde dirse\u011fi dik a\u00e7\u0131yla b\u00fckerse, \u00e7ubu\u011fun uzunlu\u011fu do\u011frudur. <\/span>Ayr\u0131ca \u015fu form\u00fcl\u00fc de kullanabilirsiniz: <\/span><\/span>
    \nkutuplar\u0131n uzunlu\u011fu = santimetre cinsinden y\u00fckseklik x 0.68. <\/span><\/span>
    \nKuzey y\u00fcr\u00fcy\u00fc\u015f direkleri sat\u0131n al\u0131rken, bunlar\u0131n ger\u00e7ekten amaca y\u00f6nelik direkler olduklar\u0131ndan, kayak ve trekking direklerinden \u00e7ok farkl\u0131 uygun bir kay\u0131\u015fa sahip olduklar\u0131ndan ve de\u011fi\u015ftirilebilir e\u011fimli ayaklara sahip olduklar\u0131ndan emin olman\u0131z gerekir. <\/span>En hafif karbon fiber direklere yat\u0131r\u0131m yapmaya de\u011fer (ancak gerekli de\u011fil). <\/span>Ne de olsa, Nordik y\u00fcr\u00fcy\u00fc\u015f g\u00fc\u00e7l\u00fc bir spor de\u011fildir ve sadece direkleri uzakla\u015ft\u0131rman\u0131z ve ta\u015f\u0131maman\u0131z gerekir.<\/span><\/span><\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

    Kuzeye y\u00fcr\u00fcmeyi, kutuplara ula\u015fmay\u0131 seviyorum! \u0130lk yi\u011fitler ellerinde sopalarla parka y\u00fcr\u00fcy\u00fc\u015fe \u00e7\u0131kt\u0131klar\u0131nda yoldan ge\u00e7enler \u015fa\u015fk\u0131nl\u0131kla ka\u015flar\u0131n\u0131 kald\u0131rd\u0131lar ya da onlar\u0131 g\u00f6r\u00fcnce k\u00fc\u00e7\u00fcmseyerek g\u00fcl\u00fcmsediler. Bug\u00fcn \u015fa\u015f\u0131rt\u0131c\u0131 bir \u015fekilde \u00e7ok az insan batonlu y\u00fcr\u00fcy\u00fc\u015f yap\u0131yor, \u00e7\u00fcnk\u00fc spor giderek daha fazla fanatik hayran kazan\u0131yor. Nordik y\u00fcr\u00fcy\u00fc\u015f 1920’lerde Finlandiya’da kros kayak\u00e7\u0131lar\u0131 i\u00e7in bir yaz e\u011fitimi olarak do\u011fdu. Pro-sa\u011fl\u0131k egzersizleri …<\/p>\n","protected":false},"author":1,"featured_media":13450,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3554],"tags":[11162,11145,11160,11152,11159,11156,11150,11157,11148,11161,11163,11158,11146,11154,11149,11155,11153,11147,11151,11144],"class_list":["post-13696","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-general-articles-tr","tag-cevre-ve-toplum-dogal-afetler-konu-anlatimi","tag-cevre-ve-toplum-dogal-afetler-soru-cozumu","tag-cevre-ve-toplum-dogal-afetler-tyt-cografya","tag-cografi-konum-kpss-soru-cozumu","tag-dinozorlarin-yok-olusu","tag-dunyaya-carpan-meteor","tag-ev-kiralama","tag-fotograf-duzenleyici","tag-kus-gozlem-alanlari","tag-magara","tag-magara-arastirma-dernegi","tag-manzara-fotograflari","tag-mavi-bastankara","tag-meteor-patlamasi","tag-meteorlar","tag-nezihi-gozen-youtube","tag-satilik-ev-arama","tag-sureyya-karakaya","tag-sureyya-karakaya-cografya","tag-turkiye-kus-alanlari"],"yoast_head":"\nKuzeye y\u00fcr\u00fcmeyi, kutuplara ula\u015fmay\u0131 seviyorum! - 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\/i-love-walking-north-reaching-the-poles\/\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Kuzeye y\u00fcr\u00fcmeyi, kutuplara ula\u015fmay\u0131 seviyorum! - fitness and beauty\" \/>\n<meta property=\"og:description\" content=\"Kuzeye y\u00fcr\u00fcmeyi, kutuplara ula\u015fmay\u0131 seviyorum! \u0130lk yi\u011fitler ellerinde sopalarla parka y\u00fcr\u00fcy\u00fc\u015fe \u00e7\u0131kt\u0131klar\u0131nda yoldan ge\u00e7enler \u015fa\u015fk\u0131nl\u0131kla ka\u015flar\u0131n\u0131 kald\u0131rd\u0131lar ya da onlar\u0131 g\u00f6r\u00fcnce k\u00fc\u00e7\u00fcmseyerek g\u00fcl\u00fcmsediler. Bug\u00fcn \u015fa\u015f\u0131rt\u0131c\u0131 bir \u015fekilde \u00e7ok az insan batonlu y\u00fcr\u00fcy\u00fc\u015f yap\u0131yor, \u00e7\u00fcnk\u00fc spor giderek daha fazla fanatik hayran kazan\u0131yor. Nordik y\u00fcr\u00fcy\u00fc\u015f 1920’lerde Finlandiya’da kros kayak\u00e7\u0131lar\u0131 i\u00e7in bir yaz e\u011fitimi olarak do\u011fdu. 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