{"id":14288,"date":"2023-04-08T10:10:01","date_gmt":"2023-04-08T10:10:01","guid":{"rendered":"https:\/\/fitness-andbeauty.com\/soccer-workout\/"},"modified":"2023-04-08T10:16:05","modified_gmt":"2023-04-08T10:16:05","slug":"soccer-workout","status":"publish","type":"post","link":"https:\/\/fitness-andbeauty.com\/tr\/soccer-workout\/","title":{"rendered":"futbol antrenman\u0131"},"content":{"rendered":"

futbol antrenman\u0131<\/span><\/span><\/span><\/h1>\n

 <\/p>\n

Futbol kondisyon egzersizleri<\/span><\/span><\/span><\/span><\/p>\n

Evde fitness egzersizleri <\/span><\/span><\/span><\/span>Yeni ba\u015flayanlar i\u00e7in fitness egzersizleri<\/span><\/span><\/span><\/span><\/a> Bir haftada fiziksel uygunlu\u011fu art\u0131r\u0131n Nas\u0131l fit olunur \u0130\u00e7indekiler\u00a0<\/span><\/span><\/span><\/span><\/p>\n

Futbol fitness egzersizleri 1<\/span><\/span><\/span><\/span><\/p>\n

Bireysel ve grup egzersizleri aras\u0131ndaki fark 2<\/span><\/span><\/span><\/span><\/p>\n

Fitness egzersizlerinin yaralanmalar\u0131 \u00f6nlemedeki \u00f6nemi 3<\/span><\/span><\/span><\/span><\/p>\n

Genel olarak spor i\u00e7in fitness egzersizleri 4<\/span><\/span><\/span><\/span><\/p>\n

Futbol egzersizlerinde odaklan\u0131lacak kaslar 5<\/span><\/span><\/span><\/span><\/p>\n

\u00a0Futbol kondisyon egzersizleri<\/span><\/span><\/span><\/span><\/strong><\/h2>\n
\"futbol
futbol antrenman\u0131<\/span><\/span><\/figcaption><\/figure>\n

Futbol, <\/span><\/span><\/span><\/span>\u200b\u200bgenel olarak oyuncunun v\u00fccudunun g\u00fcc\u00fcn\u00fc art\u0131ran ve t\u00fcm kaslar\u0131n\u0131 g\u00fc\u00e7lendiren fiziksel uygunluk egzersizleri gerektirir ve futbolcu, en iyisini elde etmek i\u00e7in g\u00fcnde en az k\u0131rk be\u015f dakika s\u00fcreyle fiziksel g\u00fcc\u00fcn\u00fc art\u0131ran egzersizler yapabilir <\/span><\/span><\/span><\/span>.<\/span><\/span><\/span><\/span><\/a> sonu\u00e7lar ve bu t\u00fcr egzersizler, a\u015fa\u011f\u0131da g\u00f6sterildi\u011fi gibi oyuncunun v\u00fccudunun \u00fcst ve alt k\u0131s\u0131mlar\u0131na odaklan\u0131r: [1]<\/span><\/span><\/span><\/span><\/p>\n

\u00dcst b\u00f6l\u00fcm<\/span><\/span><\/span><\/span><\/p>\n

 <\/p>\n

Futbolcu, hava toplar\u0131n\u0131 iyi idare edebilmesi i\u00e7in v\u00fccudunun \u00fcst k\u0131sm\u0131n\u0131n fiziksel kondisyonunu art\u0131r\u0131c\u0131 egzersizler yapmal\u0131, ayr\u0131ca rakip tak\u0131m\u0131n oyuncular\u0131n\u0131 p\u00fcsk\u00fcrtmesini sa\u011flayacak g\u00fcce sahip olmal\u0131 ve oyuncunun v\u00fccudunun bu k\u0131sm\u0131 kol ve omuzlar\u0131n g\u00fcc\u00fcn\u00fc art\u0131r\u0131r; <\/span><\/span><\/span>Bu, oyuncuya yandan at\u0131\u015flar gibi baz\u0131 oyun taktiklerini uygulamada tercih verir ve v\u00fccudun \u00fcst k\u0131sm\u0131 bir\u00e7ok y\u00f6ntemle \u00e7al\u0131\u015ft\u0131r\u0131labilir; <\/span><\/span><\/span>Spor salonlar\u0131nda diren\u00e7 ipi egzersizleri, hatta baz\u0131 a\u011f\u0131rl\u0131klar\u0131 tek elle ve farkl\u0131 hareketlerle kald\u0131rmak gibi.<\/span><\/span><\/span><\/span><\/p>\n

Alt k\u0131sm\u0131<\/span><\/span><\/span><\/span><\/p>\n

Futbolcu i\u00e7in kondisyon egzersizleri, bacak kaslar\u0131n\u0131n uzun s\u00fcre ko\u015fuya ve ko\u015fuya dayanma konusunda b\u00fcy\u00fck bir yetene\u011fe sahip olmalar\u0131n\u0131 sa\u011flamak i\u00e7in bacak kaslar\u0131n\u0131n \u00e7al\u0131\u015ft\u0131r\u0131lmas\u0131n\u0131 i\u00e7eren v\u00fccudun alt k\u0131sm\u0131n\u0131n yeteneklerini geli\u015ftirmeye dayanmal\u0131d\u0131r. Uzun mesafeler ve Single leg squat, foot push ve hamstring g\u00fc\u00e7lendirme egzersizleri gibi oyuncunun v\u00fccudunun alt k\u0131sm\u0131n\u0131 \u00e7al\u0131\u015ft\u0131rmaya odaklanan bir\u00e7ok egzersiz vard\u0131r.<\/span><\/span><\/span><\/span><\/p>\n

Bireysel ve grup egzersizleri aras\u0131ndaki fark<\/span><\/span><\/span><\/span><\/strong><\/h3>\n

Fitness egzersizlerinin yaralanmalar\u0131 \u00f6nlemedeki \u00f6nemi<\/span><\/span><\/span><\/span><\/strong><\/p>\n

Sakatl\u0131klar, futbol sezonu boyunca futbolcular\u0131n ba\u015f\u0131na gelebilecek olaylar aras\u0131nda yer alsa da, oyuncular\u0131n ba\u015f\u0131na gelebilecek, \u00f6nlenemeyen ve kontrol edilemeyen baz\u0131 sakatl\u0131klar olabilir; <\/span><\/span><\/span>Bununla birlikte, kondisyon egzersizleri yapmak v\u00fccudun kaslar\u0131n\u0131 harekete ge\u00e7irip onlar\u0131 yo\u011fun aktiviteler yapmaya haz\u0131rlad\u0131\u011f\u0131ndan ve yaralanmalar\u0131 \u00f6nlemede iyi sonu\u00e7lar elde etti\u011finden, oyuncunun yapabilece\u011fi baz\u0131 \u00f6nleyici egzersizlerle \u00f6nlenebilecek ve tamamen \u00f6nlenebilecek bir\u00e7ok yaralanma vard\u0131r. Programa, sakatl\u0131klar\u0131n \u00f6nlenmesi i\u00e7in baz\u0131 egzersizlerle oyuncunun fiziksel kondisyon egzersizlerini dahil etmek m\u00fcmk\u00fcnd\u00fcr.[4] <\/span>Futbol tarihinde meydana gelen en ciddi yaralanmalar hakk\u0131nda bilgi edinmek i\u00e7in Futbol tarihinin en tehlikeli yaralanmalar\u0131 makalesini okuyabilirsiniz.<\/span><\/span><\/span>Futbol hakk\u0131nda daha fazla bilgi edinmek i\u00e7in futbol hakk\u0131nda bir makale okuyabilirsiniz.<\/span><\/span><\/span><\/span><\/p>\n

Genel olarak spor i\u00e7in fitness egzersizleri<\/span><\/span><\/span><\/span><\/strong><\/h4>\n

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

(\u0130ngilizce: Squat) Bu egzersiz, ki\u015finin ayaklar\u0131 birbirinden omuz geni\u015fli\u011finde ve ayak parmaklar\u0131 hafif\u00e7e d\u0131\u015fa bakacak \u015fekilde ayakta durmas\u0131yla yap\u0131l\u0131r.<\/span><\/span><\/span><\/span><\/p>\n

daha sonra ki\u015fi s\u0131rt\u0131n\u0131 d\u00fcz olacak ve a\u011f\u0131rl\u0131\u011f\u0131n\u0131 topuklar\u0131ma bast\u0131racak \u015fekilde kendini a\u015fa\u011f\u0131 indirmeye ba\u015flar.<\/span><\/span><\/span><\/span><\/p>\n

K\u00f6pr\u00fc egzersizi<\/span><\/span><\/span><\/span><\/h5>\n

: (\u0130ngilizce: K\u00f6pr\u00fc), bu egzersiz s\u0131rt \u00fcst\u00fc yatarak, ard\u0131ndan dizleri b\u00fckerek ve kal\u00e7alar\u0131 yukar\u0131 kald\u0131rarak yap\u0131l\u0131r.<\/span><\/span><\/span><\/span><\/p>\n

Bu egzersizi yaparken s\u0131rt\u0131n\u0131z\u0131 d\u00fcz tutmaya \u00f6zen g\u00f6sterin.<\/span><\/span><\/span><\/span><\/p>\n

Tahta egzersizi<\/span><\/span><\/span><\/span><\/p>\n

: (\u0130ngilizce: Bo\u015f), bu egzersizde ki\u015fi y\u00fcz \u00fcst\u00fc yatmal\u0131, ard\u0131ndan kollara odaklanmal\u0131 ve v\u00fccudunu kald\u0131rmal\u0131d\u0131r.<\/span><\/span><\/span><\/span><\/p>\n

s\u0131rt\u0131 d\u00fcz tutmaya \u00f6zen g\u00f6sterirken, omuzlar ve kal\u00e7alar kafa ile ayn\u0131 hizada olacak \u015fekilde yukar\u0131ya,<\/span><\/span><\/span><\/span><\/p>\n

sonra v\u00fccut dizler yere de\u011fecek \u015fekilde al\u00e7alt\u0131l\u0131r.<\/span><\/span><\/span><\/span><\/p>\n

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

(\u0130ngilizce: Push Up), bu egzersiz ki\u015finin v\u00fccudunu tamamen yerden kald\u0131racak \u015fekilde yapmas\u0131 ile yap\u0131l\u0131r.<\/span><\/span><\/span><\/span><\/p>\n

Plank egzersizine benzer, ba\u015f\u0131n ellere paralel olmas\u0131na ve bak\u0131\u015f\u0131n do\u011frudan<\/span><\/span><\/span><\/span><\/p>\n

eller aras\u0131nda, daha sonra dirsekler v\u00fccudun her iki yan\u0131nda 45 derecelik bir a\u00e7\u0131 olu\u015fturacak \u015fekilde v\u00fccut al\u00e7alt\u0131l\u0131r.<\/span><\/span><\/span><\/span><\/p>\n

Futbol egzersizlerinde hangi kaslara odaklanmal\u0131?<\/span><\/span><\/span><\/span><\/strong><\/h6>\n

Futbolcular i\u00e7in fiziksel uygunluk \u00e7ok \u00f6nemlidir. <\/span><\/span><\/span>Oyuncunun, bazen y\u00fcz yirmi dakikaya ula\u015fabilen t\u00fcm futbol ma\u00e7\u0131 s\u00fcresi boyunca vermeye devam etmesini sa\u011flayan harika bir fiziksel uygunlu\u011fa sahip olmas\u0131 gerekti\u011fi ve bu kondisyon egzersizlerinin oyuncu i\u00e7in yararl\u0131 olmas\u0131 gerekti\u011fi durumlarda; <\/span><\/span><\/span>Genel olarak v\u00fccut kaslar\u0131n\u0131 ve oyunda en \u00e7ok kullan\u0131lan baz\u0131 kaslar\u0131 g\u00fc\u00e7lendirmeye odaklanmas\u0131 gerekti\u011finden, \u00f6rne\u011fin ko\u015farken ve ko\u015farken oyuncu i\u00e7in denge sa\u011flamada \u00f6nemli bir role sahip olan kol ve el kaslar\u0131. s\u0131rt, kar\u0131n, g\u00f6\u011f\u00fcs ve pelvis kaslar\u0131na ek olarak z\u0131plamak;<\/span><\/span><\/span>Bu kaslar, oyuncuya antrenmanlara kar\u015f\u0131 daha dayan\u0131kl\u0131 ve daha fazla oyun oynaman\u0131n yan\u0131 s\u0131ra v\u00fccudu \u00fczerinde b\u00fcy\u00fck bir kontrol sahibi olma yetene\u011fi verdi\u011finden ve futbol egzersizlerinde odaklan\u0131lmas\u0131 gereken di\u011fer kaslar aras\u0131nda uyluk kaslar\u0131 yer al\u0131r; <\/span><\/span><\/span>Kal\u00e7a kaslar\u0131 ve bacak kaslar\u0131na <\/span><\/span><\/span>ek olarak oyuncunun sahada ko\u015fma veya y\u00fcr\u00fcme s\u00fcrecinde kulland\u0131\u011f\u0131 ana kaslard\u0131r ; <\/span><\/span><\/span>dizden ayak bile\u011fine kadar uzan\u0131r.[7]<\/span><\/span><\/span><\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

futbol antrenman\u0131   Futbol kondisyon egzersizleri Evde fitness egzersizleri Yeni ba\u015flayanlar i\u00e7in fitness egzersizleri Bir haftada fiziksel uygunlu\u011fu art\u0131r\u0131n Nas\u0131l fit olunur \u0130\u00e7indekiler\u00a0 Futbol fitness egzersizleri 1 Bireysel ve grup egzersizleri aras\u0131ndaki fark 2 Fitness egzersizlerinin yaralanmalar\u0131 \u00f6nlemedeki \u00f6nemi 3 Genel olarak spor i\u00e7in fitness egzersizleri 4 Futbol egzersizlerinde odaklan\u0131lacak kaslar 5 \u00a0Futbol kondisyon egzersizleri …<\/p>\n","protected":false},"author":2,"featured_media":14280,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1581],"tags":[12068],"class_list":["post-14288","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized-tr","tag-futbol-antrenmani"],"yoast_head":"\nfutbol antrenman\u0131 - fitness and beauty<\/title>\n<meta name=\"description\" content=\"soccer workout Football requires physical fitness exercises that increase the player's body strength in general and strengthen all his\" \/>\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\/soccer-workout\/\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"futbol antrenman\u0131 - 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Fitness egzersizleri , farkl\u0131 spor yetenekleri, ya\u015flar\u0131 ve hatta fiziksel yap\u0131lar\u0131 ne olursa olsun, <\/span><\/span><\/span><\/span>her t\u00fcrl\u00fc farkl\u0131 sporu yapan herkes i\u00e7in<\/span><\/span><\/span><\/span><\/a> \u00f6nemlidir . <\/span><\/span><\/span>\u0130ster futbolcu, ister ko\u015fucu veya di\u011fer sporcular olsun, t\u00fcm sporcular\u0131n fiziksel g\u00fc\u00e7lerini art\u0131racak fiziksel uygunluk egzersizleri yapmalar\u0131 gerekir ve her t\u00fcr spor i\u00e7in uygun olabilecek bir\u00e7ok yayg\u0131n egzersiz vard\u0131r ve a\u015fa\u011f\u0131da baz\u0131lar\u0131n\u0131 g\u00f6sterir. bu egzersizler: [5] egzersiz<\/span><\/span><\/span><\/span><\/p>\n

Futbol, \u200b\u200bher oyuncunun yapabilece\u011fi farkl\u0131 fiziksel kondisyon egzersizlerine ek olarak oyuncular\u0131n farkl\u0131 fiziksel yetenekleri ile karakterize edilir ve bu fark, oyuncular\u0131n fiziksel yeteneklerindeki ve ya\u015flar\u0131ndaki farkl\u0131l\u0131ktan kaynaklan\u0131r. hatta sahadaki pozisyonlar\u0131,[2] ancak bu oyuncular i\u00e7in yap\u0131lan bu bireysel egzersizler, <\/span><\/span><\/span><\/span>futbol becerilerini kendi ba\u015flar\u0131na \u00f6\u011frenebilecekleri ve geli\u015ftirebilecekleri anlam\u0131na <\/span><\/span><\/span><\/span>gelmez ; <\/span><\/span><\/span><\/span><\/a>Ayr\u0131ca kendi tak\u0131mlar\u0131n\u0131n bir par\u00e7as\u0131 olarak \u00e7al\u0131\u015fmak zorundalar; <\/span><\/span><\/span>Bu, oyunun genel kurallar\u0131n\u0131 bilmek, \u00f6nemli toplu plan ve stratejileri \u00f6\u011frenmek ve \u00e7e\u015fitli beceriler kazanmakt\u0131r;<\/span><\/span><\/span><\/span>pas verme, topu alma, top s\u00fcrme ve oyundaki di\u011fer \u00f6nemli ve temel beceriler gibi ve bu nedenle bireysel ve grup egzersizlerinin her biri futbolcunun geli\u015fimi i\u00e7in b\u00fcy\u00fck \u00f6nem ta\u015f\u0131r.[3]<\/span><\/span><\/span><\/span><\/p>\n