{"id":19638,"date":"2019-04-16T07:44:30","date_gmt":"2019-04-16T07:44:30","guid":{"rendered":"https:\/\/kesfet.hepsiburada.com\/?p=8575"},"modified":"2019-04-16T07:44:30","modified_gmt":"2019-04-16T07:44:30","slug":"suda-yapilan-egzersizler","status":"publish","type":"post","link":"https:\/\/www.hepsiburada.com\/hayatburada\/suda-yapilan-egzersizler\/","title":{"rendered":"Suda Yap\u0131lan Egzersizler"},"content":{"rendered":"<p>&nbsp;<\/p>\n<p>Egzersizlerinizin daha e\u011flenceli ve serinletici hale gelebilece\u011fini hi\u00e7 d\u00fc\u015f\u00fcnd\u00fcn\u00fcz m\u00fc? Spor salonlar\u0131nda veya evde yapt\u0131\u011f\u0131n\u0131z egzersizleri suyla bir araya getirerek daha g\u00fc\u00e7l\u00fc, s\u0131k\u0131 ve enerjik bir v\u00fccuda sahip olabilirsiniz. Suyun kald\u0131rma kuvvetine ve su bas\u0131nc\u0131na kar\u015f\u0131 koyarak yapaca\u011f\u0131n\u0131z egzersizlerle v\u00fccudunuzda normal bir antrenman\u0131n b\u0131rakaca\u011f\u0131 etkiyi \u00e7ok daha k\u0131sa s\u00fcrede hissedebilirsiniz. Su i\u00e7indeki egzersizler, hareketlerin t\u00fcr\u00fcne g\u00f6re normalden \u00fc\u00e7 veya d\u00f6rt kata kadar daha yo\u011fun efor gerektirir. Yaz aylar\u0131nda havuzlarda ve dalgan\u0131n az oldu\u011fu s\u0131\u011f denizde yapabilece\u011finiz hareketleri k\u0131\u015f aylar\u0131nda da kapal\u0131 havuzlarda veya havuzu bulunan spor salonlar\u0131nda devam ettirebilirsiniz. A\u011f\u0131r aletler gerektiren hareketler su alt\u0131na \u00e7ok uygun olmasa da v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131n\u0131z\u0131 kulland\u0131\u011f\u0131n\u0131z bir\u00e7ok hareketi suya ta\u015f\u0131yabilirsiniz. Su egzersizleri, k\u0131sa s\u00fcrede daha etkili geli\u015fim vadetti\u011fi gibi spor s\u0131ras\u0131nda terlemek de problem olmaktan \u00e7\u0131kar. Spor yapma iste\u011finiz azald\u0131\u011f\u0131nda ya da kaybolmaya ba\u015flad\u0131\u011f\u0131nda antrenmanlar\u0131n\u0131z\u0131 havuza ve denize ta\u015f\u0131yarak gerekli motivasyonu sa\u011flayabilirsiniz. Suda yap\u0131lan egzersizlerin t\u00fcrleri ve hareketlerin v\u00fccudunuza olan etkileri, su egzersizleriyle tan\u0131\u015fmak i\u00e7in sizi bir an \u00f6nce harekete ge\u00e7irecek.<\/p>\n<blockquote><p><strong>&#8220;Suda\u00a0en yo\u011fun efor harcanan antrenman programlar\u0131ndan biri.&#8221;<\/strong><\/p>\n<p>&nbsp;<\/p><\/blockquote>\n<p><strong>Aqua Jogging ile fitness hareketlerini suya ta\u015f\u0131y\u0131n<\/strong><\/p>\n<div id=\"attachment_8576\" style=\"width: 810px\" class=\"wp-caption alignnone\"><img decoding=\"async\" aria-describedby=\"caption-attachment-8576\" class=\"size-medium wp-image-8576 lazyload\" data-src=\"https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2019\/02\/aqua-jogging-800x450.jpg\" alt=\"\" width=\"800\" height=\"450\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 800px; --smush-placeholder-aspect-ratio: 800\/450;\" \/><p id=\"caption-attachment-8576\" class=\"wp-caption-text\">Kaynak: cloudfront<\/p><\/div>\n<p>Aqua Jogging, y\u00fczmenin ve fitness hareketlerinin etkilerini tek bir antrenmanda toplar, \u00e7al\u0131\u015fma s\u00fcresini azalt\u0131r ve geli\u015fimi h\u0131zland\u0131r\u0131r. Aqua Jogging\u2019de suyun i\u00e7inde ayakta (dikey pozisyonda) durulur ve verilen hareketler belirli bir d\u00fczen e\u015fli\u011finde tekrar edilir. Antrenman\u0131n hedefi v\u00fccuttaki t\u00fcm kas gruplar\u0131n\u0131 \u00e7al\u0131\u015ft\u0131rmaya y\u00f6neliktir. Aqua Jogging yapt\u0131ktan sonra v\u00fccudun \u00e7al\u0131\u015fmayan bir b\u00f6lgesi kalmaz, bu sayede dengeli ve sa\u011fl\u0131kl\u0131 bir geli\u015fim sa\u011flan\u0131r. Bir saatte en az 600 kalori yakt\u0131\u011f\u0131n\u0131z antrenmanlar\u0131, tempoyu y\u00fckselterek 900-1000 kalori seviyesine y\u00fckseltebilirsiniz. Ancak bunun i\u00e7in bir s\u00fcredir Aqua Jogging deneyiminiz olmas\u0131 ve kalp ritminizin y\u00fcksek tempolu idmanlara uyum sa\u011flamas\u0131 gerekir. Aqua Jogging\u2019in bir di\u011fer faydas\u0131 da su i\u00e7indeki hareketlerin yorucu ve g\u00fc\u00e7lendirici oldu\u011fu kadar rahatlat\u0131c\u0131 bir etki sunmas\u0131d\u0131r. Bir\u00e7ok antrenmandan sonra dinlenme s\u00fcreci i\u00e7in de vakit ay\u0131rman\u0131z gerekir ama suyun verdi\u011fi rahatlama ve ferahl\u0131k hissi sayesinde dinlenme s\u00fcreciniz h\u0131zlan\u0131r. Aqua Jogging sayesinde zay\u0131flamak, sel\u00fclitlerden kurtulmak, s\u0131k\u0131la\u015fmak, sadece b\u00f6lgesel olarak yap\u0131lan \u00e7al\u0131\u015fmalar\u0131n getirdi\u011fi a\u011fr\u0131lardan kurtulmak ve eklemlere ba\u011fl\u0131 baz\u0131 rahats\u0131zl\u0131klar\u0131n \u00f6n\u00fcne ge\u00e7mek m\u00fcmk\u00fcnd\u00fcr. D\u00fc\u015fme tehlikenizin olmad\u0131\u011f\u0131 antrenmanlar, spor al\u0131\u015fkanl\u0131\u011f\u0131n\u0131za e\u011flenceli bir dokunu\u015f yapar.<\/p>\n<blockquote><p><strong>&#8220;Pilatesin suyla keyifli ve enerjik bulu\u015fmas\u0131na haz\u0131r m\u0131s\u0131n\u0131z?&#8221;<\/strong><\/p><\/blockquote>\n<p><strong>Pilatesin suyla dans\u0131: Aqua Pilates<\/strong><\/p>\n<div id=\"attachment_8577\" style=\"width: 810px\" class=\"wp-caption alignnone\"><img decoding=\"async\" aria-describedby=\"caption-attachment-8577\" class=\"size-medium wp-image-8577 lazyload\" data-src=\"https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2019\/02\/aqua-pilates-800x450.jpg\" alt=\"\" width=\"800\" height=\"450\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 800px; --smush-placeholder-aspect-ratio: 800\/450;\" \/><p id=\"caption-attachment-8577\" class=\"wp-caption-text\">Kaynak: cloudfront<\/p><\/div>\n<p>Aqua Jogging\u2019de oldu\u011fu gibi Aqua Pilates de normal pilatesin v\u00fccuda olan t\u00fcm olumlu etkilerini art\u0131rmak ve daha k\u0131sa s\u00fcrede daha iyi verim almak i\u00e7in tercih edilir. Aqua Pilates\u2019i Aqua Jogging\u2019den ay\u0131ran temel fark s\u00fcrekli zemine temas etmemektir. Pilates hareketleri esnemeyi de i\u00e7inde bar\u0131nd\u0131rd\u0131\u011f\u0131 i\u00e7in baz\u0131 pozisyonlarda kendinizi suyun kald\u0131rma kuvvetine teslim edersiniz. Aqua Pilates yaparken havuzun veya denizin derinli\u011finin g\u00f6\u011f\u00fcs hizan\u0131z\u0131 ge\u00e7mesi tavsiye edilir. Hareketlerden en y\u00fcksek verimi alabilmek i\u00e7in bu kurala uymaya \u00f6zen g\u00f6stermelisiniz. Aqua Pilates\u2019te uygulanan temel hareketler, bacaklara odaklanan klasik pilates hareketine benzer. Bir baca\u011f\u0131n\u0131z\u0131 gergin ve zemine temas edecek pozisyona getirip dizinizi karn\u0131n\u0131za \u00e7ekebilir ya da bacaklar\u0131n\u0131z\u0131 yana,\u00a0\u00f6ne ve arkaya a\u00e7abilirsiniz. Dayanmak ve destek almak gerekti\u011finde havuzda yap\u0131lan hareketler kolayl\u0131k sa\u011flar \u00e7\u00fcnk\u00fc havuz kenarlar\u0131 imdad\u0131n\u0131za ko\u015far. E\u011fer denizde \u00e7al\u0131\u015f\u0131yorsan\u0131z bir noktadan g\u00fc\u00e7 almay\u0131 veya deste\u011fe tutunmay\u0131 makarna yard\u0131m\u0131yla ger\u00e7ekle\u015ftirebilirsiniz. Makarnay\u0131 suya bat\u0131rarak veya y\u00fczeyde tutarak Aqua Pilates\u2019teki bir\u00e7ok hareketi kolayl\u0131kla yapabilirsiniz. Aqua Pilates, v\u00fccudunuza normal pilates gibi katk\u0131 sa\u011flar ancak suyun i\u00e7inde oldu\u011funuz i\u00e7in salonda \u00e7al\u0131\u015fmaya harcayaca\u011f\u0131n\u0131z s\u00fcrenin \u00fc\u00e7te biriyle veya yar\u0131s\u0131yla ayn\u0131 etkiye ula\u015fabilirsiniz.<\/p>\n<blockquote><p><strong>&#8220;Su i\u00e7inde kendinizi en iyi hissedece\u011finiz antrenman program\u0131n\u0131 haz\u0131rlay\u0131n.&#8221;<\/strong><\/p>\n<p>&nbsp;<\/p><\/blockquote>\n<p><strong>Suda antrenman yapman\u0131n s\u0131n\u0131r\u0131 yok!<\/strong><\/p>\n<div id=\"attachment_8578\" style=\"width: 810px\" class=\"wp-caption alignnone\"><img decoding=\"async\" aria-describedby=\"caption-attachment-8578\" class=\"size-medium wp-image-8578 lazyload\" data-src=\"https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2019\/02\/suda-antrenman-800x600.jpg\" alt=\"\" width=\"800\" height=\"600\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 800px; --smush-placeholder-aspect-ratio: 800\/600;\" \/><p id=\"caption-attachment-8578\" class=\"wp-caption-text\">Kaynak: mensjournal<\/p><\/div>\n<p>Suda egzersiz yaparken Aqua Jogging veya Aqua Pilates gibi belirli programlara ba\u011fl\u0131 kalmak istemiyorsan\u0131z kendi program\u0131n\u0131z\u0131 yaratabilirsiniz. Spor salonundaki bir\u00e7ok hareketi kendi iste\u011finize g\u00f6re belirli aral\u0131klarla havuzda ve denizde tekrar edebilirsiniz. Suda dengede durmak kimi zaman zor olaca\u011f\u0131ndan belinize ba\u011flayaca\u011f\u0131n\u0131z \u00f6zel kemerlerle ekstra a\u011f\u0131rl\u0131k yarat\u0131p zemine daha sa\u011flam basabilirsiniz. Havuzun kenar\u0131na veya makarnaya tutunarak bacaklar\u0131n\u0131z arkada kollar\u0131n\u0131 \u00f6nde pozisyonda zemine basarak dizlerinizi karn\u0131n\u0131za do\u011fru \u00e7ekebilir ya da ko\u015fabilirsiniz. Tamamen dikey pozisyonda s\u0131\u00e7rayarak da etkili bir \u00e7al\u0131\u015fma sa\u011flayabilirsiniz ancak ilk etapta bunu yapmak pek kolay olmaz. Birka\u00e7 denemenin ard\u0131ndan dengenizi kurmay\u0131 ba\u015fard\u0131\u011f\u0131n\u0131zda en iyi sonucu almaya ba\u015flars\u0131n\u0131z. Su i\u00e7inde a\u011f\u0131rl\u0131k hareketlerini tekrarlamak istiyorsan\u0131z ba\u015flang\u0131\u00e7 a\u015famas\u0131nda damb\u0131llar\u0131n farkl\u0131 bir versiyonunu kullanman\u0131z gerekir. Metal yerine plastik veya benzeri hafif malzemeden \u00fcretilmi\u015f bar kullan\u0131l\u0131r. Bar\u0131n ucunda ise a\u011f\u0131rl\u0131klar\u0131n yerini olabildi\u011fince hafif, suyu emmeyen yap\u0131daki s\u00fcngerler al\u0131r. Spor salonunda a\u011f\u0131rl\u0131klar\u0131 kald\u0131r\u0131rken harcad\u0131\u011f\u0131n\u0131z eforu bu defa suyun \u00fczerinde y\u00fczmeye \u00e7al\u0131\u015fan s\u00fcngerleri suyun dibine itmekte kullan\u0131rs\u0131n\u0131z. E\u011fer kondisyonunuz yeterli d\u00fczeydeyse normal damb\u0131llara ge\u00e7erek antrenman\u0131n\u0131z\u0131 olabilecek en etkili hale getirebilirsiniz. Su i\u00e7inde yap\u0131labilecek en etkili ve kolay hareketlerden biri de pedal \u00e7evirmektir. Y\u00fczerken yatak de\u011fil dikey pozisyonda durdu\u011funuzda fark\u0131nda olmadan pedal \u00e7evirme hareketi yapars\u0131n\u0131z. Havuzda ve denizde de ayn\u0131 hareketi bir yere veya makarnaya tutunarak daha h\u0131zl\u0131 \u015fekilde tekrarlad\u0131\u011f\u0131n\u0131zda bacaklar\u0131n\u0131z en iyi \u015fekilde \u00e7al\u0131\u015f\u0131r. Kollarla yap\u0131lan hareketlerde ise parmaklar\u0131n\u0131z\u0131n birbirine yap\u0131\u015f\u0131k pozisyonda durmas\u0131 ve elinizin tamamen a\u00e7\u0131k olmas\u0131 gerekir. Bu sayede su direnciyle kar\u015f\u0131la\u015faca\u011f\u0131n\u0131z i\u00e7in a\u011f\u0131rl\u0131k kullanmad\u0131\u011f\u0131n\u0131z kol hareketleri bile damb\u0131lla \u00e7al\u0131\u015fma etkisi yarat\u0131r. Spor salonlar\u0131n\u0131n en yayg\u0131n hareketlerinden olan squat da makarna yard\u0131m\u0131yla kolayl\u0131kla yap\u0131labilir. Squat poziyonu al\u0131p ellerinizle makarnay\u0131 tutarak su i\u00e7inde squat hareketini kolayl\u0131kla uygulayabilirsiniz.<\/p>\n<p>Sudaki t\u00fcm hareketler, di\u011fer antrenman programlar\u0131nda oldu\u011fu gibi spor salonundaki etkiyi birka\u00e7 kat art\u0131r\u0131r. Suya girip \u00e7al\u0131\u015fmaya ba\u015flad\u0131\u011f\u0131n\u0131zda yapabilece\u011finiz hareketlerin s\u0131n\u0131r\u0131 yoktur. Hangi yo\u011funlukta ve tempoda \u00e7al\u0131\u015faca\u011f\u0131n\u0131z\u0131 sadece kendiniz belirlersiniz. <a href=\"https:\/\/www.hepsiburada.com\/yuzme-urunleri-c-19007\" data-cke-saved-href=\"https:\/\/www.hepsiburada.com\/yuzme-urunleri-c-19007\">Buradan<\/a> Hepsiburada\u2019n\u0131n Y\u00fczme Malzemeleri kategorisine giderek y\u00fcz\u00fcc\u00fc mayolar\u0131, deniz ayakkab\u0131s\u0131 ve y\u00fcz\u00fcc\u00fc antrenman malzemeleri gibi su egzersizine uygun bir\u00e7ok \u00fcr\u00fcn\u00fc se\u00e7ebilirsiniz.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>&nbsp; Egzersizlerinizin daha e\u011flenceli ve serinletici hale gelebilece\u011fini hi\u00e7 d\u00fc\u015f\u00fcnd\u00fcn\u00fcz m\u00fc? Spor salonlar\u0131nda veya evde yapt\u0131\u011f\u0131n\u0131z egzersizleri suyla bir araya [&hellip;]<\/p>\n","protected":false},"author":0,"featured_media":8579,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[191],"tags":[],"class_list":["post-19638","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-spor-outdoor"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v26.8 (Yoast SEO v27.6) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Suda Yap\u0131lan Egzersizler - Hayatburada<\/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:\/\/www.hepsiburada.com\/hayatburada\/suda-yapilan-egzersizler\/\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Suda Yap\u0131lan Egzersizler\" \/>\n<meta property=\"og:description\" content=\"&nbsp; Egzersizlerinizin daha e\u011flenceli ve serinletici hale gelebilece\u011fini hi\u00e7 d\u00fc\u015f\u00fcnd\u00fcn\u00fcz m\u00fc? 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