{"id":19661,"date":"2019-04-16T07:44:31","date_gmt":"2019-04-16T07:44:31","guid":{"rendered":"https:\/\/kesfet.hepsiburada.com\/?p=8509"},"modified":"2019-04-16T07:44:31","modified_gmt":"2019-04-16T07:44:31","slug":"yeni-baslayanlar-icin-stretching","status":"publish","type":"post","link":"https:\/\/www.hepsiburada.com\/hayatburada\/yeni-baslayanlar-icin-stretching\/","title":{"rendered":"Yeni Ba\u015flayanlar \u0130\u00e7in Stretching"},"content":{"rendered":"

 <\/p>\n

Sa\u011fl\u0131kl\u0131 ya\u015fam\u0131n en \u00f6nemli detaylar\u0131ndan biri olan stretching, \u0130ngilizce kelime anlam\u0131ndan da anla\u015f\u0131ld\u0131\u011f\u0131 gibi v\u00fccuda esneklik kazand\u0131rmay\u0131 ama\u00e7lar. V\u00fccudun belirli b\u00f6lgelerindeki kaslar\u0131 ve eklemleri daha iyi \u00e7al\u0131\u015ft\u0131rmak ve onlar\u0131 daha esnek hale getirmek i\u00e7in stretching\u2019e ba\u015flayabilirsiniz. Stretching sayesinde spor yaparken sakatlanma riskiniz azal\u0131r ve zorlu hareketleri eskisinden \u00e7ok daha kolay yapars\u0131n\u0131z. Hem performans\u0131n\u0131za hem de sa\u011fl\u0131\u011f\u0131n\u0131za olumlu etkileri saymakla bitmeyen stretching\u2019in faydalar\u0131n\u0131 ve en \u00e7ok tercih edilen stretching hareketlerini \u00f6\u011frenmeye haz\u0131r m\u0131s\u0131n\u0131z?<\/p>\n

“Antrenmanlar\u0131n\u0131z\u0131n verimini y\u00fckseltirken daha sa\u011fl\u0131kl\u0131 ve daha g\u00fc\u00e7l\u00fc hale gelebilirsiniz.”<\/strong><\/p><\/blockquote>\n

Sa\u011fl\u0131kl\u0131 ya\u015fama ad\u0131m atmak i\u00e7in birebir<\/strong><\/p>\n

\"\"

Kaynak: basketballismypassion<\/p><\/div>\n

Stretching, v\u00fccudunuzu maksimum esneklik seviyesine ula\u015ft\u0131rmay\u0131 ve egzersizleriniz s\u0131ras\u0131nda olu\u015fabilecek sakatl\u0131k riskini minimize etmeyi ama\u00e7layan hareketlerin genel ad\u0131d\u0131r. Stretching\u2019e ba\u015flad\u0131\u011f\u0131n\u0131z andan itibaren kan dola\u015f\u0131m\u0131n\u0131z h\u0131zlan\u0131r ve kaslar\u0131n\u0131za daha az kan gitmesinden kaynakl\u0131 bir\u00e7ok sakatl\u0131k riski minimuma iner ve ya\u015fanan sakatl\u0131klar da artan kan dola\u015f\u0131m\u0131n\u0131n etkisiyle daha h\u0131zl\u0131 iyile\u015fir. \u0130ki olumlu etkiye ba\u011fl\u0131 olarak da kas geli\u015fimi h\u0131zlan\u0131r. Esneklik kazanan v\u00fccudun\u00a0daha iyi koordinasyon sa\u011flad\u0131\u011f\u0131 g\u00f6r\u00fcl\u00fcr.\u00a0Bu sayede ayn\u0131\u00a0anda birka\u00e7 eklemin ve kas grubunun \u00e7al\u0131\u015ft\u0131r\u0131ld\u0131\u011f\u0131 hareketlerde\u00a0v\u00fccut koordinasyonu eskisine oranla \u00fcst seviyeye \u00e7\u0131kar. Kan dola\u015f\u0131m\u0131n\u0131n h\u0131zlanmas\u0131yla ve bir\u00e7ok hareketi daha rahat yapabilmenin etkisiyle kendinizi enerjik hissedersiniz ve g\u00fcnl\u00fck hayatta daha aktif olursunuz. Daha enerjik ve mutlu bir ya\u015fam da sizi stresten uzakla\u015ft\u0131rarak zihninizi rahatlat\u0131r. V\u00fccudun kazand\u0131\u011f\u0131 yeni \u00f6zellikler sayesinde fiziksel olarak da duru\u015funuz d\u00fczelir ve hareket ya da duru\u015f kaynakl\u0131 bozukluklar b\u00fcy\u00fck \u00f6l\u00e7\u00fcde giderilir.<\/p>\n

“Is\u0131nmadan asla stretching yapmaya ba\u015flamay\u0131n ve sakatlanma riskini azalt\u0131n.”<\/strong><\/p><\/blockquote>\n

Stretching i\u00e7in en do\u011fru zaman hangisi?<\/strong><\/p>\n

\"\"

Kaynak: menshealth<\/p><\/div>\n

Stretching ba\u015fl\u0131 ba\u015f\u0131na bir antrenman t\u00fcr\u00fc olmad\u0131\u011f\u0131 i\u00e7in mutlaka sporla veya farkl\u0131 egzersiz t\u00fcrleriyle birle\u015ftirilmelidir. Tek ba\u015f\u0131na stretching yapmak kas geli\u015fimine ve performansa beklenen etkiyi sa\u011flamaz. Ancak stretching yaparken de mutlaka \u00f6ncesinde v\u00fccudun ihtiyac\u0131 olan \u0131s\u0131nma hareketlerine ba\u015fvurman\u0131z gerekir. Do\u011frudan stretching hareketlerine ba\u015flaman\u0131z, fayda sa\u011flamaktan \u00e7ok zarar verecektir. Esneme ile gelen rahatlama ve gev\u015feme hissi, yorgunluk ve halsizlik hissine d\u00f6n\u00fc\u015febilir. Bunun \u00f6n\u00fcne ge\u00e7mek i\u00e7in spor ve antrenman \u00f6ncesinde ba\u015fvurdu\u011funuz \u0131s\u0131nma hareketleri yard\u0131m\u0131n\u0131za ko\u015far. Is\u0131nma hareketleriyle kalp ritmi ve kan dola\u015f\u0131m\u0131 h\u0131zlan\u0131r, metabolizma harekete ge\u00e7er ve stretching s\u0131ras\u0131ndaki uyku ve yorgunluk hissinin \u00f6n\u00fcne ge\u00e7ilir. Is\u0131nmay\u0131 tamamlad\u0131ktan sonra isterseniz antrenman \u00f6ncesinde isterseniz de antrenman\u0131n bitiminde stretching hareketlerine ge\u00e7ebilirsiniz. Ancak antrenman sonras\u0131nda daha iyi kan\u00a0dola\u015f\u0131m\u0131 ve kas geli\u015fimi sa\u011flamak istiyorsan\u0131z stretching\u2019i sona b\u0131rakman\u0131z \u00f6nerilir. Stretching\u2019ten en iyi \u015fekilde yararlanman\u0131n yolu, antrenman sonras\u0131nda v\u00fccut en s\u0131cak haline ula\u015fm\u0131\u015fken hareketleri uygulamakt\u0131r. Is\u0131nma ve antrenman\u0131n \u00fcst\u00fcne yap\u0131lacak stretching, antrenman\u0131n verimini \u00fcst d\u00fczeye ta\u015f\u0131yaca\u011f\u0131 i\u00e7in spor yapma s\u0131kl\u0131\u011f\u0131n\u0131z artar ve daha sa\u011fl\u0131kl\u0131 hale gelirsiniz.<\/p>\n

“Stretching hareketleri, \u00f6\u011frenmenin en kolay oldu\u011fu egzersiz metotlar\u0131ndan biri.”<\/strong><\/p><\/blockquote>\n

Temel stretching hareketleri ile \u00e7al\u0131\u015fmaya ba\u015flamak\u00a0<\/strong><\/p>\n

\"\"

Kaynak: alexandrasports<\/p><\/div>\n

Stretching\u2019in bir\u00e7ok farkl\u0131 hareketi vard\u0131r ve bunlar yo\u011fun performans gerektirmez. \u0130lk denemelerinizde hareketler zorlay\u0131c\u0131 gelebilir ancak zaman ilerledik\u00e7e t\u00fcm hareketlerin daha kolay yap\u0131laca\u011f\u0131n\u0131 g\u00f6r\u00fcrs\u00fcn\u00fcz.\u00a0V\u00fccut, belirli bir al\u0131\u015fma s\u00fcrecinden ge\u00e7tikten sonra stretching t\u00fcm idmanlar\u0131n\u0131z\u0131n bir par\u00e7as\u0131 olur. Stretching\u2019in temel hareketlerinin neler oldu\u011funu bilmiyorsan\u0131z endi\u015fe etmenize gerek yok \u00e7\u00fcnk\u00fc hepsini \u00f6\u011frenmek \u00fczeresiniz:<\/p>\n

\u2014\u00a0Boynunuzdan ayaklar\u0131n\u0131za kadar s\u0131rayla t\u00fcm hareketleri \u00f6\u011frendi\u011finizde stretching\u2019e ba\u015flaman\u0131z olduk\u00e7a kolay olacak. Ancak burada dikkat edilecek nokta, boynu \u00f6ne, arkaya, sa\u011fa ve sola e\u011ferken y\u00f6n de\u011fi\u015fimini mutlaka boynunuzu dik hale getirdikten sonra ger\u00e7ekle\u015ftirmeniz gerekti\u011fidir. Omuzlar\u0131n\u0131z da do\u011fal pozisyonunu koruyup d\u00fcz olmal\u0131 ve boyun hareketi s\u0131ras\u0131nda boynunuzdan ba\u015fka hareket eden yeriniz olmamal\u0131.<\/p>\n

\u2014\u00a0Boynunuzu esnettikten sonra s\u0131ra omuzlara geldi\u011finde iki kolunuzu da kullanacaks\u0131n\u0131z. Bir kolunuzu, di\u011feriyle d\u00fcz bir \u015fekilde \u00e7ekip di\u011fer omzunuza do\u011fru esnetti\u011finizde \u00e7ekilen omzunuzun esnemeye ba\u015flad\u0131\u011f\u0131n\u0131 hissedene dek kolunuzu \u00e7ekin. Ayn\u0131 hareketi di\u011fer kolla da tekrar edin.<\/p>\n

\u2014 Dirse\u011finiz yukar\u0131 bakacak \u015fekilde kolunuzu arkaya do\u011fru k\u0131v\u0131r\u0131p yine di\u011fer kolunuzla \u00e7ekin. Esnedi\u011finizi ve gerildi\u011finizi hissetti\u011finizde hareketi b\u0131rak\u0131p di\u011fer omuz i\u00e7in ayn\u0131s\u0131n\u0131 uygulayabilirsiniz. Kolunuzu arkadan \u00e7ekerek omuzlar\u0131n ard\u0131ndan kol kaslar\u0131n\u0131z\u0131 da esnetirsiniz.<\/p>\n

\"\"

Kaynak: cloudfront<\/p><\/div>\n

\u2014 S\u0131rt\u0131n\u0131z\u0131 esnetmek ise i\u00e7in g\u00fcn i\u00e7erisinde de yapt\u0131\u011f\u0131n\u0131z bir hareketle kar\u015f\u0131la\u015facaks\u0131n\u0131z. \u0130ki elinizin parmaklar\u0131n\u0131 \u00e7apraz \u015fekilde birbirine ge\u00e7irdikten sonra kollar\u0131n\u0131z\u0131 yere paralel tutup avu\u00e7 i\u00e7leriniz kar\u015f\u0131ya bakacak \u015fekilde kendinizi iterek s\u0131rt\u0131n\u0131za da esneklik kazand\u0131rabilirsiniz.<\/p>\n

\u2014\u00a0El bileklerinizi esnetmek de stretching\u2019in en kolay hareketlerinden biridir. Kolunuzu dik \u015fekilde kar\u015f\u0131ya uzatt\u0131\u011f\u0131n\u0131zda parmak u\u00e7lar\u0131 yere, avu\u00e7 i\u00e7i ise kar\u015f\u0131ya bak\u0131yorsa bilek esnetme hareketine haz\u0131rs\u0131n\u0131z. Di\u011fer elinizle parmak u\u00e7lar\u0131n\u0131z\u0131 kavray\u0131p kendinize do\u011fru \u00e7ekmeniz durumunda v\u00fccudunuzun \u00fcst b\u00f6l\u00fcm\u00fcndeki t\u00fcm kaslar\u0131n stretching hareketleri tamamlan\u0131r.<\/p>\n

\u2014\u00a0Art\u0131k hareketlere ayakta devam edip v\u00fccudun alt b\u00f6l\u00fcm\u00fcn\u00fc de \u00e7al\u0131\u015ft\u0131rabilirsiniz. \u00d6n bacak esnekli\u011fi i\u00e7in ayaka kalk\u0131p s\u0131rayla sa\u011f aya\u011f\u0131n\u0131z\u0131n \u00fcst\u00fcn\u00fc sa\u011f elinizle, sol aya\u011f\u0131n\u0131z\u0131n \u00fcst\u00fcn\u00fc de sol elinizle s\u0131rayla \u00e7ekebilirsiniz.<\/p>\n

\u2014\u00a0\u00a0Bir aya\u011f\u0131n\u0131z\u0131 30-40 cm kadar \u00f6ne at\u0131p parmak u\u00e7lar\u0131n\u0131zdan elinizle \u00e7ekerseniz de aya\u011f\u0131n\u0131z i\u00e7in gereken en \u00f6nemli stretching hareketini tamamlars\u0131n\u0131z.<\/p>\n

\u2014 Art\u0131k kalan hareketleri tamamlamak i\u00e7in tekrar yere oturman\u0131z gerekecek. Bir aya\u011f\u0131n\u0131z\u0131n taban\u0131n\u0131 tamamen uzatt\u0131\u011f\u0131n\u0131z baca\u011f\u0131n\u0131z\u0131n\u0131z dizine do\u011fru k\u0131r\u0131p uzatt\u0131\u011f\u0131n\u0131z baca\u011f\u0131n\u0131zla ayn\u0131 taraftaki elinizle ayak taban\u0131 ve parmak u\u00e7lar\u0131ndan \u00e7ekme hareketi yaparsan\u0131z arka baca\u011f\u0131n\u0131z\u0131 da esnetirsiniz.<\/p>\n

\u2014\u00a0Son \u00fc\u00e7 hareket ise alt bedeni, beli ve i\u00e7 baca\u011f\u0131 esnetmeye y\u00f6neliktir. Alt bedeni esnetmek i\u00e7in s\u0131rt \u00fcst\u00fc uzand\u0131ktan sonra ellerinizin uzand\u0131\u011f\u0131 noktaya kadar dik duran bacaklar\u0131n\u0131z\u0131 kavray\u0131p kendinize \u00e7ekmeniz gerekir. S\u0131rt \u00fcst\u00fc pozisyonu de\u011fi\u015ftirmeyip iki elinizle bir dizinizi kendinize do\u011fru \u00e7ekti\u011finizde beliniz de esneklik kazan\u0131r.<\/p>\n

\u2014\u00a0V\u00fccudunuzun t\u00fcm noktalar\u0131n\u0131 esnetmek i\u00e7in ihtiyac\u0131n\u0131z olan son hareket ise oturarak yap\u0131l\u0131yor. \u0130ki aya\u011f\u0131n\u0131z\u0131n tabanlar\u0131 birbirine de\u011fecek \u015fekilde oturup ayaklar\u0131n\u0131z\u0131 tutun ve dizlerinizi yava\u015f\u00e7a indirin. Bu \u015fekilde v\u00fccudunuzun t\u00fcm noktalar\u0131 esneyecek ve stretching\u2019e dair hakim olmad\u0131\u011f\u0131n\u0131z hareket kalmayacak.<\/p>\n

Bir an \u00f6nce stretching\u2019e ba\u015flay\u0131p daha esnek, sa\u011fl\u0131kl\u0131 ve g\u00fc\u00e7l\u00fc bir v\u00fccuda kavu\u015fmak i\u00e7in ihtiyac\u0131n\u0131z olan t\u00fcm spor malzemelerini\u00a0buraya<\/a> t\u0131klayarak Hepsiburada’n\u0131n “spor malzemeleri ve k\u0131yafetleri” kategorisinden se\u00e7ebilirsiniz.<\/p>\n","protected":false},"excerpt":{"rendered":"

  Sa\u011fl\u0131kl\u0131 ya\u015fam\u0131n en \u00f6nemli detaylar\u0131ndan biri olan stretching, \u0130ngilizce kelime anlam\u0131ndan da anla\u015f\u0131ld\u0131\u011f\u0131 gibi v\u00fccuda esneklik kazand\u0131rmay\u0131 ama\u00e7lar. V\u00fccudun […]<\/p>\n","protected":false},"author":0,"featured_media":8514,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[191],"tags":[],"class_list":["post-19661","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-spor-outdoor"],"yoast_head":"\nYeni Ba\u015flayanlar \u0130\u00e7in Stretching - 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\/yeni-baslayanlar-icin-stretching\/\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Yeni Ba\u015flayanlar \u0130\u00e7in Stretching\" \/>\n<meta property=\"og:description\" content=\"  Sa\u011fl\u0131kl\u0131 ya\u015fam\u0131n en \u00f6nemli detaylar\u0131ndan biri olan stretching, \u0130ngilizce kelime anlam\u0131ndan da anla\u015f\u0131ld\u0131\u011f\u0131 gibi v\u00fccuda esneklik kazand\u0131rmay\u0131\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.hepsiburada.com\/hayatburada\/yeni-baslayanlar-icin-stretching\/\" \/>\n<meta property=\"og:site_name\" content=\"Hayatburada\" \/>\n<meta property=\"article:published_time\" content=\"2019-04-16T07:44:31+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2021\/06\/shutterstock_662948407-1.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"680\" \/>\n\t<meta property=\"og:image:height\" content=\"360\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Tahmini okuma s\u00fcresi\" \/>\n\t<meta name=\"twitter:data1\" content=\"7 dakika\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/www.hepsiburada.com\\\/hayatburada\\\/yeni-baslayanlar-icin-stretching\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.hepsiburada.com\\\/hayatburada\\\/yeni-baslayanlar-icin-stretching\\\/\"},\"author\":{\"name\":\"\",\"@id\":\"\"},\"headline\":\"Yeni Ba\u015flayanlar \u0130\u00e7in Stretching\",\"datePublished\":\"2019-04-16T07:44:31+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/www.hepsiburada.com\\\/hayatburada\\\/yeni-baslayanlar-icin-stretching\\\/\"},\"wordCount\":1313,\"image\":{\"@id\":\"https:\\\/\\\/www.hepsiburada.com\\\/hayatburada\\\/yeni-baslayanlar-icin-stretching\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/www.hepsiburada.com\\\/hayatburada\\\/wp-content\\\/uploads\\\/2021\\\/06\\\/shutterstock_662948407-1.jpg\",\"articleSection\":[\"Spor & Outdoor\"],\"inLanguage\":\"tr\"},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/www.hepsiburada.com\\\/hayatburada\\\/yeni-baslayanlar-icin-stretching\\\/\",\"url\":\"https:\\\/\\\/www.hepsiburada.com\\\/hayatburada\\\/yeni-baslayanlar-icin-stretching\\\/\",\"name\":\"Yeni Ba\u015flayanlar \u0130\u00e7in Stretching - 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