{"id":13903,"date":"2023-03-17T14:08:12","date_gmt":"2023-03-17T14:08:12","guid":{"rendered":"https:\/\/fitness-andbeauty.com\/calisthenics\/"},"modified":"2023-03-17T14:20:26","modified_gmt":"2023-03-17T14:20:26","slug":"calisthenics","status":"publish","type":"post","link":"https:\/\/fitness-andbeauty.com\/tr\/calisthenics\/","title":{"rendered":"jimnastik"},"content":{"rendered":"

jimnastik<\/span><\/span><\/span><\/h1>\n

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Egzersizin faydalar\u0131 nelerdir?<\/span><\/span><\/span><\/span><\/strong><\/p>\n<\/div>\n

\"jimnastik\"
jimnastik<\/span><\/span><\/span><\/span><\/figcaption><\/figure>\n<\/div>\n
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Egzersiz,<\/span><\/span><\/span><\/span><\/strong> \u00a0\u00a0t\u0131pk\u0131 egzersizin kaslar\u0131 yapt\u0131\u011f\u0131 gibi, v\u00fccudu sa\u011fl\u0131kl\u0131 ve formda tutmak i\u00e7in yap\u0131lan faaliyetleri ifade eder <\/span><\/span><\/span><\/span>. <\/span><\/span><\/span>G\u00fc\u00e7l\u00fc kalp<\/span><\/span><\/span><\/span><\/a> ve kan damarlar\u0131 diyabet, y\u00fcksek tansiyon ve kanseri \u00f6nler<\/span><\/span><\/span><\/span><\/p>\n<\/div>\n

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Spor yapmak, sporda ba\u015fkalar\u0131yla yar\u0131\u015fmak anlam\u0131na gelmez. <\/span><\/span><\/span>Ancak egzersiz kendinizle bir rekabettir.<\/span><\/span><\/span><\/span><\/strong><\/p>\n

Spor yapmadan \u00f6nce bir\u00e7ok ki\u015fi spor yapmama sebeplerini zamans\u0131zl\u0131k, yer darl\u0131\u011f\u0131, sa\u011fl\u0131k sorunlar\u0131 gibi iddialarla dile getiriyor. <\/span><\/span><\/span>Hava sorunlar\u0131, egzersiz yapmamak i\u00e7in bahanelerdir. <\/span><\/span><\/span>Ancak bu al\u0131\u015ft\u0131rman\u0131n kaybetmekten daha fazla fayda sa\u011flayabilece\u011fini unutun.<\/span><\/span><\/span><\/span><\/p>\n

Neyse ki, <\/span><\/span><\/span><\/span>sa\u011fl\u0131kl\u0131 kalmak i\u00e7in egzersiz yapmak \u00e7ok zaman alm\u0131yor. <\/span><\/span><\/span>G\u00fcnde yar\u0131m saat yeterlidir. <\/span><\/span><\/span><\/span><\/a>\u00a0Herhangi bir alan veya ara\u00e7 gerektirmez. <\/span><\/span><\/span>Y\u00fcr\u00fcmek i\u00e7in yeterli alan var. <\/span><\/span><\/span>Egzersiz sizi iyi g\u00f6sterecek. <\/span><\/span><\/span>G\u00fc\u00e7l\u00fc kaslar Kalp hastal\u0131\u011f\u0131n\u0131 \u00f6nler Osteoporozu \u00f6nler Obeziteyi \u00f6nler Egzersiz v\u00fccudu tazeler. <\/span><\/span><\/span>\u00c7al\u0131\u015fmak ve hayatla m\u00fccadele etmek i\u00e7in enerjiye sahip olmak da stresi azaltabilir.<\/span><\/span><\/span><\/span><\/p>\n

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egzersizin \u00f6nemi<\/span><\/span><\/span><\/span><\/strong><\/h1>\n

egzersizin faydalar\u0131<\/span><\/span><\/span><\/span><\/strong><\/h2>\n
\"jimnastik\"
jimnastik<\/span><\/span><\/figcaption><\/figure>\n

1. B\u00fcy\u00fcmek\u00a0<\/span><\/span><\/span><\/span><\/strong> Egzersiz b\u00fcy\u00fcmeyi etkileyen \u00f6nemli bir fakt\u00f6rd\u00fcr. <\/span><\/span><\/span>Egzersiz yapmayan ancak \u00e7ok yemek yiyen \u00e7ocuklar normal ya\u015f\u0131tlar\u0131na g\u00f6re daha uzun boylu ve kilolu olabilir. <\/span><\/span><\/span>Ancak \u00e7o\u011fu durumda <\/span><\/span><\/span><\/span>bu, v\u00fccut ya\u011f\u0131nda art\u0131\u015fa, k\u00fc\u00e7\u00fck kemiklere, v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131na g\u00f6re k\u00fc\u00e7\u00fck bir kalbe<\/span><\/span><\/span><\/span><\/a> , diz yak\u0131nsamas\u0131 gibi anormal v\u00fccut \u015fekline, kilo al\u0131m\u0131na vb. anormal b\u00fcy\u00fcme olarak kabul edilen art\u0131\u015fa yol a\u00e7ar. <\/span><\/span><\/span>D\u00fczg\u00fcn egzersiz yapan \u00e7ocuklar\u0131n aksine. <\/span><\/span><\/span>V\u00fccut, do\u011fru oranlarda b\u00fcy\u00fcme ile ilgili hormonlar \u00fcretir.<\/span><\/span><\/span>B\u00f6ylece \u00e7e\u015fitli organlar\u0131n boyut, \u015fekil ve i\u015flev olarak birlikte b\u00fcy\u00fcmeleri te\u015fvik edilir ve egzersizlerin i\u015ftah, iyi sindirim ve bo\u015falt\u0131m sa\u011flayan etkisi ile birle\u015fti\u011finde, d\u00fczg\u00fcn ve d\u00fczenli egzersiz yapan \u00e7ocuklar, egzersiz yapmayan \u00e7ocuklara g\u00f6re daha iyi b\u00fcy\u00fcrler.<\/span><\/span><\/span><\/span><\/p>\n

2. Sa\u011fl\u0131k i\u00e7in<\/span><\/span><\/span><\/span><\/strong> \u00a0\u00a0, egzersizin enfeksiyondan kaynaklanan hastal\u0131klara kar\u015f\u0131 ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131 art\u0131rabilece\u011fine dair kesin bir kan\u0131t olmamas\u0131na ra\u011fmen, genel olarak egzersizin sa\u011fl\u0131k yararlar\u0131 oldu\u011fu kabul edilmektedir. <\/span><\/span><\/span>Ancak bir sporcunun bir enfeksiyondan hastaland\u0131\u011f\u0131nda daha h\u0131zl\u0131 iyile\u015febilece\u011fine dair tekrarlanan kan\u0131tlar var. <\/span><\/span><\/span>Ve daha az komplikasyonunuz var. <\/span>Bizi egzersiz yapanlar\u0131n yapmayanlardan daha sa\u011fl\u0131kl\u0131 oldu\u011funa ikna eden tek \u015fey, organlar\u0131n boyut, \u015fekil ve i\u015flev a\u00e7\u0131s\u0131ndan evrimle\u015fmi\u015f olmas\u0131d\u0131r. <\/span><\/span><\/span>Bu nedenle, organ i\u015flev bozuklu\u011fu gibi bula\u015f\u0131c\u0131 olmayan hastal\u0131klara yakalanma \u015fans\u0131 daha azd\u0131r.<\/span><\/span><\/span><\/span><\/p>\n

3. F\u0130Z\u0130KSEL PERFORMANS \u0130\u00c7\u0130N\u00a0<\/span><\/span><\/span><\/span><\/strong> Egzersiz, uyar\u0131c\u0131 ise egzersiz, fiziksel performans\u0131 art\u0131rabilecek tek uyar\u0131c\u0131d\u0131r. <\/span><\/span><\/span>\u00c7\u00fcnk\u00fc hi\u00e7bir ila\u00e7 v\u00fccudun performans\u0131n\u0131 ger\u00e7ek ve kal\u0131c\u0131 olarak art\u0131ramaz. <\/span><\/span><\/span>Baz\u0131 ila\u00e7lar insanlar\u0131n belirli g\u00f6revleri normalden daha uzun s\u00fcre yapmas\u0131na neden olabilir. <\/span><\/span><\/span>Ancak bunu yapt\u0131ktan sonra, v\u00fccut normalden daha uzun s\u00fcre dinlenmesi gerekene veya v\u00fccut bozulana kadar normalden daha yorgun olacakt\u0131r. <\/span><\/span><\/span>Pratik olarak, kas g\u00fcc\u00fc, esneklik ve kas dayan\u0131kl\u0131l\u0131\u011f\u0131 gibi fiziksel performans\u0131n t\u00fcm y\u00f6nlerini geli\u015ftirebiliriz. <\/span><\/span><\/span>Dola\u015f\u0131m sisteminin dayan\u0131kl\u0131l\u0131\u011f\u0131, hareketlili\u011fi vb.<\/span><\/span><\/span><\/span><\/p>\n

Kegel egzersizleri<\/span><\/span><\/span><\/h2>\n

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4. \u015eEK\u0130L VE KONTUR \u0130\u00c7\u0130N Egzersiz\u00a0<\/span><\/span><\/span><\/span><\/strong> \u00a0hem koruyucu hem de ila\u00e7 olabilir. <\/span><\/span><\/span>\u015eekil 1’deki gibi b\u00fcy\u00fcme d\u00f6neminde \u015fekil kayb\u0131. Egzersizle \u00f6nlenebilir, ancak b\u00fcy\u00fcme tamamland\u0131\u011f\u0131nda yine egzersiz eksikli\u011fi vard\u0131r. <\/span><\/span><\/span>K\u00f6t\u00fc bir duru\u015fa neden olur, \u00f6rne\u011fin v\u00fccut e\u011fimlidir,<\/span><\/span><\/span><\/span><\/p>\n

s\u0131rt kamburdur ve kar\u0131n \u015fi\u015fkindir, bu noktada ki\u015fi d\u00fczg\u00fcn bir \u015fekilde egzersiz yapmaya d\u00f6nerse b\u00fcy\u00fck bir karakter kayb\u0131na neden olabilir. <\/span><\/span><\/span>D\u00fczenli olarak, fig\u00fcr\u00fcn daha iyi geri gelmesi i\u00e7in hala d\u00fczeltilebilir. <\/span><\/span><\/span>Ancak baz\u0131 d\u00fczeltmeler aylar hatta y\u0131llar alabilir.<\/span><\/span><\/span><\/span><\/p>\n

ancak baz\u0131lar\u0131, \u015fi\u015fkinlik gibi sonu\u00e7lar\u0131 bir aydan daha k\u0131sa s\u00fcrede g\u00f6rebilir. <\/span><\/span><\/span>Sadece iki hafta i\u00e7inde kar\u0131n kaslar\u0131n\u0131n g\u00fcc\u00fcn\u00fc art\u0131rmak i\u00e7in egzersiz yapmak kar\u0131n kaslar\u0131n\u0131 yapacakt\u0131r. <\/span><\/span><\/span>Ve i\u00e7 organlar \u015fi\u015fmi\u015f karn\u0131 g\u00f6rmek i\u00e7in i\u00e7eri itilemeyecek kadar gerilene kadar artan bir gerilim vard\u0131r.<\/span><\/span><\/span><\/span><\/p>\n

5. Hastal\u0131klar\u0131 \u00f6nlemek i\u00e7in\u00a0<\/span><\/span><\/span><\/span><\/strong> Egzersiz bir\u00e7ok hastal\u0131\u011f\u0131 \u00f6nleyebilir. <\/span><\/span><\/span>\u00d6zellikle ya\u015flanmaya ba\u011fl\u0131 organ bozulmalar\u0131ndan kaynaklanan hastal\u0131klar, \u00e7ok fazla yemek yeme, riskli yo\u011fun sigara i\u00e7me veya kal\u0131t\u0131m gibi g\u00fcnl\u00fck ya\u015famdaki di\u011fer fakt\u00f6rlerle birle\u015fir. <\/span>Bu hastal\u0131klar aras\u0131nda nevroz, koroner arter bozulmas\u0131, y\u00fcksek tansiyon, obezite, diyabet, dejeneratif eklem hastal\u0131\u011f\u0131 vb. <\/span><\/span><\/span>D\u00fczenli olarak egzersiz yapan ki\u015filerin bu hastal\u0131klar\u0131 egzersiz yapmayanlara g\u00f6re daha ge\u00e7 geli\u015ftirme olas\u0131l\u0131\u011f\u0131 daha y\u00fcksektir. <\/span><\/span><\/span>Ya da ya\u015fa kadar hi\u00e7 olmayabilir, bu nedenle egzersiz ya\u015flanmay\u0131 yava\u015flat\u0131r.<\/span><\/span><\/span><\/span><\/p>\n

\u00a06. 5 inci maddede belirtilen <\/span><\/span><\/span>hastal\u0131klar\u0131 meydana gelmesi halinde tedavi ve rehabilite etmek . <\/span><\/span><\/span><\/strong><\/span>Do\u011fru egzersiz y\u00f6ntemini se\u00e7mek, \u015fu anda \u00f6nemli bir tedavi ve rehabilitasyon y\u00f6ntemidir. <\/span><\/span><\/span>Ancak egzersizin uygun \u015fekilde y\u00f6netilmesinde bir\u00e7ok sorun vard\u0131r. <\/span><\/span><\/span>\u00c7\u00fcnk\u00fc bazen hastal\u0131k o kadar \u015fiddetlidir ki hafif egzersiz bile tabudur. <\/span><\/span><\/span>Bu durumda ilgili hekimin yak\u0131ndan izlenmesi ve durumun periyodik ve ayr\u0131nt\u0131l\u0131 muayenelerinin yap\u0131lmas\u0131 gerekir.<\/span><\/span><\/span><\/span><\/p>\n<\/div>\n

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egzersiz t\u00fcr\u00fc<\/span><\/span><\/span><\/span><\/strong><\/h2>\n

Aerobik egzersiz,<\/span><\/span><\/span><\/span><\/strong> \u00a0\u00a0y\u00fcr\u00fcy\u00fc\u015f gibi \u00e7ok yo\u011fun olmayan ancak s\u00fcrekli olan egzersizdir.<\/span><\/span><\/span><\/span><\/p>\n

Anaerobik egzersiz,<\/span><\/span><\/span><\/span><\/strong> \u00a0\u00a0k\u0131sa ko\u015fu, halter, tenis vb. gibi nefesinizi tutman\u0131za yard\u0131mc\u0131 olan egzersizdir.<\/span><\/span><\/span><\/span><\/p>\n

Antrenman \u00f6ncesi haz\u0131rl\u0131k<\/span><\/span><\/span><\/span><\/strong><\/p>\n

– En az 2-3 saat yemek yedikten sonra egzersiz yap\u0131n <\/span><\/span><\/span><\/span>
\n– Uyand\u0131ktan hemen sonra egzersiz yapmaktan ka\u00e7\u0131n\u0131n. <\/span><\/span><\/span>Ve yatmadan en az \u00fc\u00e7 saat \u00f6nce egzersizi b\u0131rakmal\u0131s\u0131n <\/span><\/span><\/span><\/span>
\n– bir bardak su i\u00e7melisin. <\/span><\/span><\/span>Ko\u015fuya \u00e7\u0131kmadan \u00f6nce her g\u00fcn bol su i\u00e7meye \u00e7al\u0131\u015f\u0131n. <\/span><\/span><\/span>Ko\u015ftuktan sonra su da i\u00e7melisiniz. <\/span><\/span><\/span>Susuz kalmay\u0131 \u00f6nlemek i\u00e7in <\/span><\/span><\/span><\/span>
\n– hafif ve v\u00fccuttan iyi hava almas\u0131 gereken ko\u015fu k\u0131yafeti gibi spor t\u00fcr\u00fcne uygun spor k\u0131yafetleri ve ayakkab\u0131lar se\u00e7in. <\/span><\/span><\/span>Yaz i\u00e7in uygun bir atlet gibi hava durumuna g\u00f6re se\u00e7ilmelidir. <\/span><\/span><\/span>S\u0131cak giysiler so\u011fuk havalarda faydal\u0131d\u0131r <\/span><\/span><\/span><\/span>
\n– hastaysan\u0131z veya ate\u015finiz veya ishaliniz varsa. <\/span><\/span><\/span>E\u011fitim kapat\u0131lmal\u0131d\u0131r.<\/span><\/span><\/span>Burkulma veya burkulmalardan \u015fikayet\u00e7iyseniz, ko\u015fmay\u0131 azaltmal\u0131s\u0131n\u0131z. <\/span><\/span><\/span>Bunun yerine ba\u015fka egzersizler se\u00e7ebilirsiniz. <\/span><\/span><\/span><\/span>
\nyeterince dinlenmelisin<\/span><\/span><\/span><\/span><\/p>\n

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aerobik egzersizi<\/span><\/span><\/span><\/h3>\n<\/div>\n<\/div>\n
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egzersiz ad\u0131mlar\u0131<\/span><\/span><\/span><\/span><\/strong><\/p>\n

1. Is\u0131nma veya \u0131s\u0131nma (warm-up),<\/span><\/span><\/span><\/span><\/strong>
\n ba\u015fta akci\u011ferler ve kalp olmak \u00fczere v\u00fccudun egzersize haz\u0131r hale getirilmesidir. <\/span><\/span><\/span>\u0130yi bir \u0131s\u0131nma, v\u00fccut \u0131s\u0131n\u0131z\u0131 y\u00fckseltebilecek herhangi bir aktivitedir. <\/span><\/span><\/span>Dinlenme durumundan itibaren kas s\u0131cakl\u0131\u011f\u0131 ve kullan\u0131lacak kaslara giden kan miktar\u0131 artar. <\/span><\/span><\/span>Yava\u015f bir y\u00fcr\u00fcy\u00fc\u015fle ba\u015flayabilirsiniz. <\/span><\/span><\/span>Ard\u0131ndan, nabz\u0131m\u0131z dakikada 70’ten 100 veya 110’a \u00e7\u0131kana kadar yava\u015f\u00e7a daha h\u0131zl\u0131 y\u00fcr\u00fcy\u00fcn. <\/span>Bu d\u00f6nemde v\u00fccudumuz yava\u015f yava\u015f uyum sa\u011flar. <\/span><\/span><\/span>Egzersiz yaparken zarar vermeyin. <\/span>Is\u0131nma en az 5-10 dakika s\u00fcrmelidir.<\/span><\/span><\/span><\/span><\/p>\n

2. Germe (esneme),<\/span><\/span><\/span><\/span><\/strong>
\n v\u00fccudun kaslar\u0131n\u0131, ba\u011flar\u0131n\u0131 ve ba\u011flar\u0131n\u0131 egzersize haz\u0131rlamak i\u00e7in haz\u0131rlar. <\/span><\/span><\/span>Egzersize ba\u015flarken yaralanmaya neden olmamak i\u00e7in bu s\u00fcreyi 5-10 dakika ay\u0131r\u0131n.<\/span><\/span><\/span><\/span><\/p>\n

3. Antrenman alan\u0131 antrenman\u0131<\/span><\/span><\/span><\/span><\/strong>
\n Bu d\u00f6nem aerobik egzersiz (aerobik egzersiz) d\u00f6nemidir, \u00f6rne\u011fin ko\u015fuyorsan\u0131z yeterince h\u0131zl\u0131 ko\u015fars\u0131n\u0131z. <\/span><\/span><\/span>Yani kalp maksimum nabz\u0131n yakla\u015f\u0131k %60-80’inde atar. <\/span><\/span><\/span>Bu, v\u00fccuda zarar vermeden kardiyo-akci\u011fer egzersizlerinin etkili bir a\u015famas\u0131d\u0131r.<\/span><\/span><\/span><\/span><\/p>\n

4. Egzersizden sonra so\u011fuma,<\/span><\/span><\/span><\/span><\/strong>
\n v\u00fccudun durumunu egzersizden normal duruma ayarlamakt\u0131r. <\/span><\/span><\/span>Hemen durursak, eskiden dakikada 130-140 atan kalp normale d\u00f6ner,<\/span><\/span><\/span><\/span><\/p>\n

yani dakikada 70 kez atar. <\/span>K\u0131sa s\u00fcrede tehlikeli olabilir. <\/span><\/span><\/span>\u00c7\u00fcnk\u00fc akci\u011ferler ve kalp uyum sa\u011flayamaz ve bunun nedeni egzersiz s\u0131ras\u0131nda v\u00fccuttaki kan\u0131n b\u00fcy\u00fck k\u0131sm\u0131n\u0131n kaslara gitmesidir. <\/span><\/span><\/span>Aniden egzersiz yapmay\u0131 b\u0131rak\u0131rsan\u0131z, kalbe daha az kan akacakt\u0131r. <\/span><\/span><\/span>Ve kan, \u00f6zellikle bacak kaslar\u0131 olmak \u00fczere kaslar\u0131n i\u00e7indeki kan damarlar\u0131nda birikecektir (biriktirme etkisi),<\/span><\/span><\/span><\/span><\/p>\n

bu da i\u00e7lerinden akan kan miktar\u0131n\u0131n artmas\u0131na neden olur. <\/span><\/span><\/span>G\u00f6nderilecek kalp, ba\u015fta beyin olmak \u00fczere v\u00fccudun organlar\u0131 k\u00fc\u00e7\u00fcl\u00fcr, bu nedenle bay\u0131lmaya neden olabilir. <\/span><\/span><\/span>Bu y\u00fczden ayarlamak i\u00e7in 5-10 dakikaya ihtiyac\u0131m\u0131z var. <\/span><\/span><\/span>Nabz\u0131 kademeli olarak normale indirin.<\/span><\/span><\/span><\/span><\/p>\n

5. Egzersiz sonras\u0131 kaslar\u0131 gev\u015fetmek, kas gerginli\u011fini veya spazm\u0131 azaltmak ve v\u00fccut esnekli\u011fini art\u0131rmak i\u00e7in egzersiz sonras\u0131 <\/span><\/span><\/span>germe (esneme) .<\/span><\/span><\/span><\/strong><\/span><\/h3>\n

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Hastayken egzersiz yapmal\u0131 m\u0131y\u0131m?<\/span><\/span><\/span><\/span><\/strong><\/p>\n

Hastayken egzersiz yapmamal\u0131s\u0131n\u0131z \u00e7\u00fcnk\u00fc bu, hastal\u0131\u011f\u0131 daha da k\u00f6t\u00fcle\u015ftirir. <\/span><\/span><\/span>Semptomlar d\u00fczelene kadar dinlenmeli 2 haftadan fazla dinlenmi\u015fse egzersize ba\u015flama zaman\u0131 hafif ba\u015flamal\u0131d\u0131r. <\/span><\/span><\/span>Ve kronik bir hastal\u0131\u011f\u0131n\u0131z varsa, egzersiz yapmadan \u00f6nce bir doktora dan\u0131\u015fmal\u0131s\u0131n\u0131z.<\/span><\/span><\/span><\/span><\/p>\n

Y\u00fcr\u00fcmenin ko\u015fmaya benzedi\u011fi do\u011fru mu?<\/span><\/span><\/span><\/span><\/strong><\/p>\n

Egzersize ba\u015flamak i\u00e7in y\u00fcr\u00fcmeniz gerekir. <\/span><\/span><\/span>\u00c7\u00fcnk\u00fc kendimi \u00e7ok yorgun hissetmeyece\u011fim, \u00e7ok fazla eklem a\u011fr\u0131m olmayacak ve kilo verebilirim. <\/span><\/span><\/span>Ko\u015fmak, v\u00fccudunuzu haz\u0131rlad\u0131\u011f\u0131n\u0131z bir egzersizdir. <\/span><\/span><\/span>Ko\u015fmak nabz\u0131 h\u0131zland\u0131rarak yorgunlu\u011fa ve eklem a\u011fr\u0131lar\u0131na neden oldu\u011fu i\u00e7in y\u00fcr\u00fcyerek egzersiz yapmak, spora yeni ba\u015flayanlar, obezler ve altta yatan hastal\u0131klar\u0131 olan ki\u015filer i\u00e7in uygundur. <\/span><\/span><\/span>Ancak ko\u015fmak i\u00e7in hastal\u0131\u011f\u0131 olmayan ki\u015filer i\u00e7in uygundur. <\/span><\/span><\/span>Ve fit olmak istiyorsun<\/span><\/span><\/span><\/span><\/p>\n

Hamile bir kad\u0131n egzersiz yapmal\u0131 m\u0131?<\/span><\/span><\/span><\/span><\/strong><\/p>\n

Hamile kad\u0131nlar d\u00fczenli olarak egzersiz yapmal\u0131d\u0131r. <\/span><\/span><\/span>Ancak y\u00fcr\u00fcyerek, ko\u015farak de\u011fil ve a\u011f\u0131r \u015feyler kald\u0131rmayarak hafif\u00e7e egzersiz yap\u0131n. <\/span><\/span><\/span>Mide i\u00e7in egzersizin ayr\u0131nt\u0131lar\u0131n\u0131 okuyun<\/span><\/span><\/span><\/span><\/p>\n

\u00c7ok fazla egzersiz yapt\u0131\u011f\u0131n\u0131z\u0131 nas\u0131l anlars\u0131n\u0131z?<\/span><\/span><\/span><\/span><\/strong><\/p>\n

Egzersiz yaparken \u00e7ok olup olmad\u0131\u011f\u0131n\u0131 g\u00f6zlemleyebilirsiniz. <\/span><\/span><\/span>A\u015fa\u011f\u0131daki belirtileri g\u00f6zlemleyerek<\/span><\/span><\/span><\/span><\/p>\n

Kalbin o kadar h\u0131zl\u0131 at\u0131yor ki kendini yorgun hissediyorsun <\/span><\/span><\/span><\/span>
\nO kadar h\u0131zl\u0131 nefes al\u0131yorsun ki c\u00fcmleleri telaffuz edemiyorsun <\/span><\/span><\/span><\/span>
\nBay\u0131lma noktas\u0131na kadar yorgunluk <\/span><\/span><\/span><\/span>
\nEgzersiz sonras\u0131 eklem a\u011fr\u0131s\u0131 <\/span><\/span><\/span><\/span>
\nBu belirtilerden herhangi birine sahipseniz, egzersize iki g\u00fcn ara verin. <\/span><\/span><\/span>ve egzersiz seviyelerini azalt\u0131n<\/span><\/span><\/span><\/span><\/p>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

jimnastik   Egzersizin faydalar\u0131 nelerdir? Egzersiz, \u00a0\u00a0t\u0131pk\u0131 egzersizin kaslar\u0131 yapt\u0131\u011f\u0131 gibi, v\u00fccudu sa\u011fl\u0131kl\u0131 ve formda tutmak i\u00e7in yap\u0131lan faaliyetleri ifade eder . G\u00fc\u00e7l\u00fc kalp ve kan damarlar\u0131 diyabet, y\u00fcksek tansiyon ve kanseri \u00f6nler Spor yapmak, sporda ba\u015fkalar\u0131yla yar\u0131\u015fmak anlam\u0131na gelmez. Ancak egzersiz kendinizle bir rekabettir. Spor yapmadan \u00f6nce bir\u00e7ok ki\u015fi spor yapmama sebeplerini zamans\u0131zl\u0131k, yer …<\/p>\n","protected":false},"author":2,"featured_media":13891,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3551],"tags":[11883],"class_list":["post-13903","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness-tr","tag-jimnastik"],"yoast_head":"\njimnastik - fitness and beauty<\/title>\n<meta name=\"description\" content=\"calisthenics Exercise refers to the activities that are done to make the body healthy and fit, and exercise makes muscles. 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ko\u015fu, <\/span><\/span><\/span><\/span>uzun mesafe ko\u015fusu<\/span><\/span><\/span><\/span><\/a> , y\u00fczme, bisiklete binme, ip atlama, aerobik dans vb ve d\u00fczenli olarak yap\u0131lmas\u0131 gereken sa\u011fl\u0131k i\u00e7in bir egzersizdir.<\/span><\/span><\/span><\/span><\/p>\n

\u0130nsan v\u00fccudu s\u00fcrekli hareket halindedir. <\/span><\/span><\/span>\u0130yi \u00e7al\u0131\u015fma ko\u015fullar\u0131n\u0131 geli\u015ftirmek ve s\u00fcrd\u00fcrmek. <\/span><\/span><\/span><\/span>Egzersiz<\/span><\/span><\/span><\/span><\/a> eksikli\u011fi <\/span><\/span><\/span><\/span>sadece fiziksel performans\u0131n veya sa\u011fl\u0131\u011f\u0131n bozulmas\u0131na yol a\u00e7maz. <\/span><\/span><\/span>Ama ayn\u0131 zamanda fiziksel bozukluklar\u0131n ve \u00f6nlenebilir bir\u00e7ok hastal\u0131\u011f\u0131n nedenidir. <\/span><\/span><\/span>G\u00fcn\u00fcm\u00fczde o kadar yayg\u0131n bir t\u0131bbi sorundur ki, t\u0131bbi egzersiz bir multivitamin ile kar\u015f\u0131la\u015ft\u0131r\u0131labilir. <\/span><\/span><\/span>\u00c7\u00fcnk\u00fc tonik, koruyucu ila\u00e7, tedavi veya rehabilitasyon ama\u00e7l\u0131 ila\u00e7 olarak kullan\u0131lmaktad\u0131r. <\/span><\/span><\/span>Ancak stresli olmak, ne kadar b\u00fcy\u00fck olursa olsun, her ki\u015fi i\u00e7in do\u011fru miktarda veya miktarda kullan\u0131lmal\u0131d\u0131r. <\/span><\/span><\/span>\u0130nsanlarda uygun boyut veya dozdan ba\u011f\u0131ms\u0131z olarak kullan\u0131l\u0131r. <\/span><\/span><\/span>Etkisiz olmas\u0131n\u0131n yan\u0131 s\u0131ra beyinden gelen bir ceza da olabilir.<\/span><\/span><\/span>Egzersiz sa\u011fl\u0131k i\u00e7in iyidir. <\/span><\/span><\/span>Her ki\u015finin ya\u015f\u0131na, fiziksel durumuna, ortam\u0131na ve amac\u0131na uygun egzersiz yo\u011funlu\u011fu, s\u00fcresi ve s\u0131kl\u0131\u011f\u0131n\u0131n s\u0131n\u0131fland\u0131r\u0131lmas\u0131<\/span><\/span><\/span><\/span><\/p>\n