{"id":14026,"date":"2023-03-22T15:45:54","date_gmt":"2023-03-22T15:45:54","guid":{"rendered":"https:\/\/fitness-andbeauty.com\/fitness\/"},"modified":"2023-03-22T15:55:20","modified_gmt":"2023-03-22T15:55:20","slug":"fitness","status":"publish","type":"post","link":"https:\/\/fitness-andbeauty.com\/tr\/fitness\/","title":{"rendered":"fitness"},"content":{"rendered":"

Fitness<\/span><\/span><\/span><\/span><\/span><\/h1>\n

 <\/p>\n

spor egzersizleri<\/span><\/span><\/span><\/span><\/strong><\/em><\/p>\n

\n
\n
\n
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Fiziksel uygunluk, a\u015f\u0131r\u0131 yorgunluk ve yaralanmalara maruz kalmadan fiziksel ve zihinsel \u00e7abaya dayanma yetene\u011fidir ve diyet ve d\u00fczenli egzersizden etkilenir. <\/span><\/span><\/span>Fiziksel uygunluk, genel sa\u011fl\u0131\u011f\u0131 korumak ve diyabet ve kardiyovask\u00fcler hastal\u0131k gibi kronik hastal\u0131klar\u0131 \u00f6nlemek i\u00e7in esast\u0131r. <\/span><\/span><\/span><\/span>Ayr\u0131ca enerji ve<\/span><\/span><\/span><\/span><\/a> canl\u0131l\u0131\u011f\u0131 art\u0131r\u0131r <\/span><\/span><\/span><\/span>, uyku ve ruh halini iyile\u015ftirir, stres ve kayg\u0131y\u0131 azalt\u0131r.<\/span><\/span><\/span><\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n

Erkekler i\u00e7in fitness egzersizleri Fitness egzersizleri nelerdir Evde fitness egzersizleri<\/span><\/span><\/span><\/span><\/p>\n

\u00e7\u00f6melme egzersizi<\/span><\/span><\/span><\/span><\/strong><\/p>\n

Squat, birden fazla kas<\/span><\/span><\/span><\/span><\/a> grubunu hedefleyen kuvvet egzersizlerinden biridir <\/span><\/span><\/span><\/span>; <\/span><\/span><\/span>\u00d6rne\u011fin: uylu\u011fun \u00f6n\u00fcndeki kas, dizin alt\u0131ndaki kaslar ve di\u011ferleri ve dik durarak, ayaklar aras\u0131ndaki mesafe omuz geni\u015fli\u011fine e\u015fit bir mesafeyle, ard\u0131ndan dizleri b\u00fckerek \u00e7al\u0131\u015ft\u0131r\u0131labilir. ve kal\u00e7alar\u0131n indirilmesi; <\/span><\/span><\/span>Sanki ki\u015fi hayali bir arka koltukta oturuyormu\u015f gibi ve egzersiz s\u0131ras\u0131nda dizlerin ayak bileklerinin hemen \u00fczerinde olmas\u0131 tavsiye edilir, ard\u0131ndan tekrar aya\u011fa kalk\u0131p tekrarlan\u0131r.[1]<\/span><\/span><\/span><\/span><\/p>\n

yukar\u0131 itmek<\/span><\/span><\/span><\/span><\/strong><\/p>\n

\"Fitness\"
Fitness<\/span><\/span><\/figcaption><\/figure>\n

\u015e\u0131nav egzersizi, omuz, g\u00f6\u011f\u00fcs, g\u00f6vde ve triceps brachii kas\u0131n\u0131n (\u0130ngilizce: Triceps) kaslar\u0131n\u0131n g\u00fc\u00e7lendirilmesine yard\u0131mc\u0131 olur ve bu egzersizi yapmak i\u00e7in, v\u00fccudun \u00f6n taraf\u0131 yere gelecek \u015fekilde yere uzanabilirsiniz. avu\u00e7 i\u00e7lerini yere bakacak \u015fekilde, aralar\u0131nda omuz geni\u015fli\u011finden biraz daha geni\u015f bir mesafe b\u0131rak\u0131n, <\/span><\/span><\/span><\/span>ayak parmaklar\u0131n\u0131<\/span><\/span><\/span><\/span><\/a> veya dizleri yere sabitleyin ve ayaktan yukar\u0131 do\u011fru d\u00fcz bir \u00e7izgi gibi oluncaya kadar g\u00f6vdeyi kald\u0131r\u0131n. omuzlar, dirsekleri b\u00fckerek ve y\u00fckselterek v\u00fccudun al\u00e7alt\u0131lmas\u0131n\u0131 dikkate alarak ve kald\u0131rma ve indirme s\u0131ras\u0131nda v\u00fccudun dik pozisyonunu koruyarak. <\/span>[1]<\/span><\/span><\/span><\/span><\/p>\n

y\u00fczme<\/span><\/span><\/span><\/span><\/strong><\/p>\n

\"Fitness\"
Fitness<\/span><\/span><\/figcaption><\/figure>\n

Y\u00fczme , bir ki\u015finin<\/span><\/span><\/span><\/span><\/a> daha esnek hareket etme yetene\u011fini <\/span><\/span><\/span>geli\u015ftirmeye katk\u0131da bulunur ; <\/span><\/span><\/span>Eklem a\u011fr\u0131lar\u0131n\u0131 hafifletti\u011fi yerde; <\/span><\/span><\/span>Harvard T\u0131p Fak\u00fcltesi’nde t\u0131p profes\u00f6r\u00fc olan Dr. Ai Min’e g\u00f6re, artritli insanlar i\u00e7in iyi bir egzersiz yap\u0131yor. <\/span><\/span><\/span>Ayr\u0131ca ara\u015ft\u0131rmalar, y\u00fczmenin zihinsel sa\u011fl\u0131\u011f\u0131 iyile\u015ftirdi\u011fini, ruh halini iyile\u015ftirdi\u011fini ve suda aerobik egzersizin kalori yakmaya yard\u0131mc\u0131 oldu\u011funu bulmu\u015ftur.[2] <\/span><\/span><\/span>]<\/span><\/span><\/span><\/span><\/p>\n

Y\u00fcr\u00fcme<\/span><\/span><\/span><\/span><\/strong><\/p>\n

\"Fitness\"
Fitness<\/span><\/span><\/figcaption><\/figure>\n

Y\u00fcr\u00fcme, kolesterol seviyelerini iyile\u015ftiren, kemikleri g\u00fc\u00e7lendiren, normal kan bas\u0131nc\u0131n\u0131 koruyan ve \u00e7e\u015fitli hastal\u0131k riskini azaltan fiziksel zindelik egzersizlerinden biridir. <\/span><\/span><\/span>\u00d6rne\u011fin: diyabet ve kalp hastal\u0131\u011f\u0131. <\/span>\u00c7al\u0131\u015fmalar, di\u011fer fiziksel aktivitelerle birlikte y\u00fcr\u00fcmenin haf\u0131zay\u0131 geli\u015ftirdi\u011fini ve ya\u015fla birlikte haf\u0131zay\u0131 kaybetme riskini azaltt\u0131\u011f\u0131n\u0131 bulmu\u015ftur. <\/span>Y\u00fcr\u00fcme prati\u011fi yapmak i\u00e7in uygun bir \u00e7ift ayakkab\u0131 se\u00e7ebilir ve her seferinde 10 ila 15 dakika y\u00fcr\u00fcyebilirsiniz. <\/span>Zaman ge\u00e7tik\u00e7e, haftan\u0131n \u00e7o\u011fu g\u00fcn\u00fc 30 ila 60 dakikaya ula\u015fana kadar daha uzun mesafeleri daha h\u0131zl\u0131 y\u00fcr\u00fcyebilirsiniz.[2]<\/span><\/span><\/span><\/span><\/p>\n

Bisiklet\u00e7ilik<\/span><\/span><\/span><\/span><\/strong><\/p>\n

\"Fitness\"
Fitness<\/span><\/span><\/figcaption><\/figure>\n

Bisiklete binme, kardiyovask\u00fcler sistemin yan\u0131 s\u0131ra v\u00fccudun alt b\u00f6lgesini de \u00e7al\u0131\u015ft\u0131ran aerobik egzersizlerden biridir ve bisiklete binmek istedi\u011finizde hem gidon hem de bisiklet selesinin birbirine tam oturmas\u0131 i\u00e7in uygun bedeni se\u00e7meniz \u00f6nerilir. ki\u015finin boyuna g\u00f6re ayarlanabilir.[3]<\/span><\/span><\/span><\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

Fitness   spor egzersizleri Fiziksel uygunluk, a\u015f\u0131r\u0131 yorgunluk ve yaralanmalara maruz kalmadan fiziksel ve zihinsel \u00e7abaya dayanma yetene\u011fidir ve diyet ve d\u00fczenli egzersizden etkilenir. Fiziksel uygunluk, genel sa\u011fl\u0131\u011f\u0131 korumak ve diyabet ve kardiyovask\u00fcler hastal\u0131k gibi kronik hastal\u0131klar\u0131 \u00f6nlemek i\u00e7in esast\u0131r. Ayr\u0131ca enerji ve canl\u0131l\u0131\u011f\u0131 art\u0131r\u0131r , uyku ve ruh halini iyile\u015ftirir, stres ve kayg\u0131y\u0131 azalt\u0131r. …<\/p>\n","protected":false},"author":2,"featured_media":14018,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3551],"tags":[11938,6903],"class_list":["post-14026","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness-tr","tag-aptitud-fisica-tr","tag-fitness-tr"],"yoast_head":"\nfitness - fitness and beauty<\/title>\n<meta name=\"description\" content=\"fitness Fitness exercises for beginners Contents 1 Squats 2 Push-ups 3 Swimming 4 Walking 5 Cycling 6 References Squatting exercise The\" \/>\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\/fitness\/\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"fitness - 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