{"id":19851,"date":"2019-10-15T11:09:12","date_gmt":"2019-10-15T11:09:12","guid":{"rendered":"https:\/\/kesfet.hepsiburada.com\/?p=11448"},"modified":"2019-10-15T11:09:12","modified_gmt":"2019-10-15T11:09:12","slug":"spora-donerken-dikkat-edilmesi-gerekenler","status":"publish","type":"post","link":"https:\/\/www.hepsiburada.com\/hayatburada\/spora-donerken-dikkat-edilmesi-gerekenler\/","title":{"rendered":"Spora D\u00f6nerken Dikkat Edilmesi Gerekenler"},"content":{"rendered":"<p>Yaz aylar\u0131nda yap\u0131lan tatiller, havan\u0131n g\u00fczel olmas\u0131 ve daha fazla d\u0131\u015far\u0131da vakit ge\u00e7irme iste\u011fi, \u00e7o\u011fu zaman sporun ihmal edilmesine neden olabiliyor. Uzun bir s\u00fcre egzersizlere devam etmek ve belirlenen hedefe ula\u015fmak da sporun ikinci plana at\u0131lmas\u0131 i\u00e7in\u00a0mazeret olarak g\u00f6r\u00fclebiliyor.\u00a0Rehavet d\u00f6nemi ge\u00e7ip spora yeniden ba\u015fland\u0131\u011f\u0131nda ise dikkat edilmesi gereken baz\u0131 hususlar bulunuyor.<\/p>\n<blockquote><p>Spora ara verilmesi, kaslar\u0131n al\u0131\u015fkanl\u0131klar\u0131 unutmas\u0131na neden oluyor.<\/p><\/blockquote>\n<p><strong>Eski Egzersiz Temponuzu Unutun<\/strong><\/p>\n<div id=\"attachment_11457\" style=\"width: 754px\" class=\"wp-caption alignnone\"><img decoding=\"async\" aria-describedby=\"caption-attachment-11457\" class=\"wp-image-11457 lazyload\" data-src=\"https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2019\/05\/eski-egzersiz-temposu-800x533.jpg\" alt=\"\" width=\"744\" height=\"496\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 744px; --smush-placeholder-aspect-ratio: 744\/496;\" \/><p id=\"caption-attachment-11457\" class=\"wp-caption-text\">Kaynak: stafitnowaz<\/p><\/div>\n<p>Uzun s\u00fcre spor yapm\u0131\u015f ve yo\u011fun tempoya al\u0131\u015fm\u0131\u015f olabilirsiniz. Fakat v\u00fccudunuzun rahatl\u0131\u011fa \u00e7ok kolay al\u0131\u015ft\u0131\u011f\u0131n\u0131 ve sporsuz ge\u00e7en s\u00fcrede kaslar\u0131n al\u0131\u015fkanl\u0131klar\u0131n\u0131 kolay unuttu\u011funu akl\u0131n\u0131zdan \u00e7\u0131karmaman\u0131z \u00f6nemli. Bu nedenle sizin de eski egzersiz temponuzun hala yerinde olamayabilece\u011fini g\u00f6z \u00f6n\u00fcnde bulundurman\u0131z ve yeniden spora ba\u015flayaca\u011f\u0131n\u0131z zaman v\u00fccudunuzun yeni durumunu belirlemeniz gerekiyor. Her bir egzersiz \u00f6ncesi \u0131s\u0131nma hareketleri yapmak olduk\u00e7a \u00f6nem ta\u015f\u0131yor. Fakat spora ara verdiyseniz ve geri d\u00f6n\u00fc\u015f evresindeyseniz bu hareketler \u00e7ok daha kritik bir durumda. V\u00fccudunuzun hareketlere eskisinden daha az diren\u00e7li oldu\u011funu hat\u0131rlaman\u0131z \u00f6nemli.<\/p>\n<p><strong>Moralinizi Bozmay\u0131n<\/strong><\/p>\n<div id=\"attachment_11459\" style=\"width: 810px\" class=\"wp-caption alignnone\"><img decoding=\"async\" aria-describedby=\"caption-attachment-11459\" class=\"size-medium wp-image-11459 lazyload\" data-src=\"https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2019\/05\/moralinizi-bozmayin-800x400.jpg\" alt=\"\" width=\"800\" height=\"400\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 800px; --smush-placeholder-aspect-ratio: 800\/400;\" \/><p id=\"caption-attachment-11459\" class=\"wp-caption-text\">Kaynak: huffpost<\/p><\/div>\n<p>Spora yeniden ba\u015flad\u0131\u011f\u0131n\u0131zda eskisi gibi bir performans sergilememeniz olduk\u00e7a normal. Bu durumun sizin moralinizi bozmas\u0131na ve ve spordan so\u011fuman\u0131za neden olmas\u0131na izin vermeyin. Spor seanslar\u0131na verilen k\u0131sa ve uzun\u00a0aralar\u0131n\u00a0performans\u0131\u00a0d\u00fc\u015f\u00fcrmesi durumunu herkes ya\u015fayabiliyor. Bu nedenle spor salonunuza ad\u0131m atmadan \u00f6nce kendinizi bu duruma haz\u0131rlaman\u0131z gerekiyor. Eski temponuzu bir anda yakalayamayaca\u011f\u0131n\u0131z\u0131 kabul etmeniz, yeniden spora adapte olman\u0131za fayda sa\u011fl\u0131yor. B\u00f6ylece d\u00fc\u015f\u00fck tempoda yapt\u0131\u011f\u0131n\u0131z egzersizler sizin i\u00e7in s\u0131k\u0131c\u0131 olmaktan \u00e7\u0131k\u0131yor. Ayr\u0131ca ilk olarak sevdi\u011finiz aletlerle \u00e7al\u0131\u015fman\u0131z ve yapmaktan zevk ald\u0131\u011f\u0131n\u0131z hareketlere y\u00f6nelmeniz, bu s\u00fcreci daha kolay atlatman\u0131za yard\u0131mc\u0131 oluyor.<\/p>\n<p><strong>G\u00fc\u00e7s\u00fcz Kaslar\u0131n\u0131z\u0131 Zorlamay\u0131n<\/strong><\/p>\n<div id=\"attachment_11461\" style=\"width: 744px\" class=\"wp-caption alignnone\"><img decoding=\"async\" aria-describedby=\"caption-attachment-11461\" class=\"wp-image-11461 lazyload\" data-src=\"https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2019\/05\/kaslari-zorlamayin-800x534.jpg\" alt=\"\" width=\"734\" height=\"490\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 734px; --smush-placeholder-aspect-ratio: 734\/490;\" \/><p id=\"caption-attachment-11461\" class=\"wp-caption-text\">Kaynak: mmidocs<\/p><\/div>\n<p>E\u011fer talihsiz bir sakatl\u0131k ya\u015fad\u0131ysan\u0131z ve bu s\u00fcrecin sonunda spora d\u00f6n\u00fcyorsan\u0131z, zedelenmi\u015f b\u00f6lgenizin hassas oldu\u011funu unutmaman\u0131z gerekiyor. \u00d6zellikle iyile\u015fme s\u00fcrecinde doktor kontrol\u00fcnde kas g\u00fc\u00e7lendirme \u00e7al\u0131\u015fmalar\u0131 yapabilirsiniz. Bunlar\u0131n bilinen egzersizler olmad\u0131\u011f\u0131n\u0131 hat\u0131rlamakta fayda var. Mutlaka doktorunuzdan alaca\u011f\u0131n\u0131z tavsiye ve kontroller e\u015fli\u011finde basit hareketler yapabilirsiniz.<\/p>\n<p>\u0130yile\u015fme tamamen ger\u00e7ekle\u015ftikten ve spora d\u00f6nebilecek hale geldikten sonra da antrenmanlar konusunda dikkatli olman\u0131z gerekiyor. Sakatlanan bir b\u00f6lge yeniden zedelenmeye meyilli oluyor ve sakatl\u0131\u011f\u0131n n\u00fcksetme olas\u0131l\u0131\u011f\u0131 bulunuyor. Bu sebeple uzmanlar taraf\u0131ndan kademeli bir antrenman program\u0131n\u0131n\u00a0belirlenmesi gerekiyor. Kendinizi ne kadar iyi hissederseniz hissedin;\u00a0bu program\u0131n d\u0131\u015f\u0131na \u00e7\u0131kmaman\u0131z ve sakatl\u0131\u011f\u0131n\u0131z\u0131n izleri kalmam\u0131\u015f olsa bile bu durumu ciddiye alman\u0131z \u00f6nemli. Ayr\u0131ca egzersizlere ba\u015flad\u0131ktan sonra d\u00fczenli olarak doktor kontrol\u00fcn\u00fc devam ettirmeniz ve sakatlanan b\u00f6lgenin durumunu yak\u0131ndan takip etmeniz gerekiyor. Ayr\u0131ca sakatl\u0131k ya\u015fad\u0131\u011f\u0131n\u0131z b\u00f6lge i\u00e7in destekleyici ekipmanlar kullanabilirsiniz. Doktorunuz ve antren\u00f6r\u00fcn\u00fcz\u00fcn kontrol\u00fc dahilinde Hepsiburada\u2019n\u0131n <a href=\"http:\/\/www.hepsiburada.com\/sporcu-sagligi-urunleri-c-60001995\">sporcu sa\u011fl\u0131\u011f\u0131 \u00fcr\u00fcnleri<\/a> kategorisinde yer alan bileklik ya da dizlikleri kullanabilirsiniz.<\/p>\n<blockquote><p>D\u00fc\u015f\u00fck ya da orta tempolu egzersizlerle yeniden spora haz\u0131rlan\u0131n.<\/p><\/blockquote>\n<p><strong>Kendinize Fazla Y\u00fcklenmeyin<\/strong><\/p>\n<div id=\"attachment_11458\" style=\"width: 810px\" class=\"wp-caption alignnone\"><img decoding=\"async\" aria-describedby=\"caption-attachment-11458\" class=\"size-medium wp-image-11458 lazyload\" data-src=\"https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2019\/05\/kendinize-fazla-yuklenmeyin-800x533.jpg\" alt=\"\" width=\"800\" height=\"533\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 800px; --smush-placeholder-aspect-ratio: 800\/533;\" \/><p id=\"caption-attachment-11458\" class=\"wp-caption-text\">Kaynak: 404store<\/p><\/div>\n<p>Sporda en fazla tercih edilen kardiyovask\u00fcler hareketleri, verdi\u011finiz mola s\u00fcresince \u00f6zlemi\u015f olabilirsiniz. Fakat geri d\u00f6nd\u00fc\u011f\u00fcn\u00fczde uzun s\u00fcreli ve yo\u011fun \u00e7al\u0131\u015fmalardan ka\u00e7\u0131nman\u0131z gerekiyor. Verdi\u011finiz aray\u0131 g\u00f6z \u00f6n\u00fcnde bulundurarak d\u00fc\u015f\u00fck ya da orta seviye kardiyovask\u00fcler egzersizlere y\u00f6nelmeniz \u00f6neriliyor. Solunum ve kas sisteminizi g\u00fc\u00e7lendirmek ve yo\u011fun egzersizlere ge\u00e7mek i\u00e7in zamana ihtiyac\u0131n\u0131z oldu\u011funu unutmay\u0131n.<\/p>\n<p>\u00c7o\u011fu insan spora d\u00f6nd\u00fc\u011f\u00fcnde her g\u00fcn egzersiz yaparak ve yo\u011fun bir programla eski haline d\u00f6nebilece\u011fine inan\u0131yor. Fakat bu tamamen yanl\u0131\u015f. E\u011fer uzun bir ara verdiyseniz \u00e7ok s\u0131k spor yapmak, kaslar\u0131n\u0131z\u0131n zedelenmesine yol a\u00e7abiliyor. Bu zedelenme sakatl\u0131klara ve \u00e7ok daha uzun s\u00fcreler spordan ayr\u0131 kalmaya neden olabiliyor. E\u011fer spora geri d\u00f6nmeye karar verdiyseniz her g\u00fcn spor salonunun yolunu tutmak yerine, birer g\u00fcnl\u00fck aralar vererek \u00e7al\u0131\u015fmalar\u0131n\u0131za devam edebilirsiniz. B\u00f6ylece v\u00fccudunuzun yeniden bu s\u00fcrece al\u0131\u015fmas\u0131n\u0131 sa\u011flayabilir ve herhangi bir olumsuzluk ya\u015fama ihtimalinin \u00f6n\u00fcne ge\u00e7ebilirsiniz.<\/p>\n<blockquote><p>Beslenme al\u0131\u015fkanl\u0131klar\u0131n\u0131z\u0131 yeniden g\u00f6zden ge\u00e7irin.<\/p><\/blockquote>\n<p><strong>Beslenme Al\u0131\u015fkanl\u0131klar\u0131na Dikkat Edin<\/strong><\/p>\n<div id=\"attachment_11455\" style=\"width: 745px\" class=\"wp-caption alignnone\"><img decoding=\"async\" aria-describedby=\"caption-attachment-11455\" class=\"wp-image-11455 lazyload\" data-src=\"https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2019\/05\/beslenme-aliskinliklari-800x533.jpg\" alt=\"\" width=\"735\" height=\"490\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 735px; --smush-placeholder-aspect-ratio: 735\/490;\" \/><p id=\"caption-attachment-11455\" class=\"wp-caption-text\">Kaynak: cloudfront<\/p><\/div>\n<p>\u00d6zellikle yaz aylar\u0131, yeme i\u00e7me konusunda s\u0131n\u0131rlar\u0131n a\u015f\u0131ld\u0131\u011f\u0131 bir zaman olarak biliniyor. Tatillerde ge\u00e7irilen d\u00fczensiz zaman ve d\u00fczensiz yeme, dondurmalar, gece e\u011flenceleri k\u0131sa s\u00fcrede fazla kalori al\u0131m\u0131na neden oluyor. Buna ba\u011fl\u0131 olarak h\u0131zl\u0131 kilo art\u0131\u015f\u0131 da ya\u015fan\u0131yor. Al\u0131nan kilolardan rahats\u0131zl\u0131k duyan insanlar, sonbahar ve k\u0131\u015f aylar\u0131nda yeniden spor salonunun yolunu tutuyor. Fakat bu s\u00fcre\u00e7te de\u011fi\u015fen beslenme al\u0131\u015fkanl\u0131klar\u0131, spora ba\u015fland\u0131\u011f\u0131nda devam ettirilmemeli. D\u00fczenli ve sa\u011fl\u0131kl\u0131 beslenmenin spor yaparken olmazsa olmazlar aras\u0131nda yer al\u0131yor. \u00d6zellikle fazla kilolar\u0131ndan \u015fikayet\u00e7i olanlar i\u00e7in \u015fekerin hayattan m\u00fcmk\u00fcn oldu\u011funca \u00e7\u0131kar\u0131lmas\u0131 ve \u00e7ok ge\u00e7 saatlerde yemek yenmemesi \u00f6nem ta\u015f\u0131yor.<\/p>\n<p>Yeni beslenme program\u0131n\u0131za uyum sa\u011flaman\u0131z, eski disiplininizi kazanman\u0131z, spor i\u00e7in gereken enerjiyi kazanman\u0131z ve kendinizi yorgun hissetmemenize sebep olabiliyor. \u00d6zellikle kahvalt\u0131 ile g\u00fcne ba\u015flayarak ve ak\u015fam yemeklerini ge\u00e7 saatlere sark\u0131tmayarak eski d\u00fczeninize rahatl\u0131kla d\u00f6nebilirsiniz. Bu s\u00fcre\u00e7te bol su i\u00e7meyi ve v\u00fccudunuzun ihtiyac\u0131 olan \u015fekeri meyvelerle kar\u015f\u0131lamay\u0131 unutmay\u0131n.<\/p>\n<p><strong>Egzersiz Arkada\u015f\u0131 Edinin veya Grup Derslerine Kat\u0131l\u0131n<\/strong><\/p>\n<div id=\"attachment_11456\" style=\"width: 788px\" class=\"wp-caption alignnone\"><img decoding=\"async\" aria-describedby=\"caption-attachment-11456\" class=\"wp-image-11456 lazyload\" data-src=\"https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2019\/05\/egzersiz-arkadaslari-800x534.jpg\" alt=\"\" width=\"778\" height=\"519\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 778px; --smush-placeholder-aspect-ratio: 778\/519;\" \/><p id=\"caption-attachment-11456\" class=\"wp-caption-text\">Kaynak: amazonaws<\/p><\/div>\n<p>Yeniden spora al\u0131\u015fma s\u00fcrecinde, daha \u00f6nce ge\u00e7ti\u011finiz bir d\u00f6neme yeniden ba\u015flaman\u0131z s\u0131k\u0131lman\u0131za neden olabiliyor. Bunun \u00f6n\u00fcne ge\u00e7mek i\u00e7in tek ba\u015f\u0131n\u0131za yapaca\u011f\u0131n\u0131z egzersizlerden ka\u00e7\u0131nabilirsiniz. Bir spor arkada\u015f\u0131 edinmek ya da grup derslerine kat\u0131lmak bu s\u00fcreci daha kolay atlatman\u0131za yard\u0131mc\u0131 oluyor. \u00d6zellikle zumba gibi hareketli ve e\u011flenceli bir alana y\u00f6nlenerek ge\u00e7irdi\u011finiz zaman\u0131 daha e\u011flenceli k\u0131labilirsiniz. Pilates ile kaslar\u0131n\u0131z\u0131 yeniden g\u00fc\u00e7lendirebilir ve birlikte\u00a0spor yapt\u0131\u011f\u0131n\u0131z arkada\u015f\u0131n\u0131zdan psikolojik destek alabilirsiniz.<\/p>\n<p>Spordan uzakla\u015fma nedeniniz ne olursa olsun sa\u011fl\u0131kl\u0131 bir ya\u015fam i\u00e7in d\u00fczenli egzersizlerin gerekli oldu\u011funu akl\u0131n\u0131zdan \u00e7\u0131karmay\u0131n. Verdi\u011finiz ara uzun olsa da hi\u00e7bir zaman spor seanslar\u0131, daima hayat\u0131n\u0131z\u0131 yeniden d\u00fczene sokmak i\u00e7in sizi bekliyor olacak.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Yaz aylar\u0131nda yap\u0131lan tatiller, havan\u0131n g\u00fczel olmas\u0131 ve daha fazla d\u0131\u015far\u0131da vakit ge\u00e7irme iste\u011fi, \u00e7o\u011fu zaman sporun ihmal edilmesine neden [&hellip;]<\/p>\n","protected":false},"author":0,"featured_media":11460,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[191],"tags":[],"class_list":["post-19851","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>Spora D\u00f6nerken Dikkat Edilmesi Gerekenler - 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\/spora-donerken-dikkat-edilmesi-gerekenler\/\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Spora D\u00f6nerken Dikkat Edilmesi Gerekenler\" \/>\n<meta property=\"og:description\" content=\"Yaz aylar\u0131nda yap\u0131lan tatiller, havan\u0131n g\u00fczel olmas\u0131 ve daha fazla d\u0131\u015far\u0131da vakit ge\u00e7irme iste\u011fi, \u00e7o\u011fu zaman sporun ihmal edilmesine neden olabiliyor.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.hepsiburada.com\/hayatburada\/spora-donerken-dikkat-edilmesi-gerekenler\/\" \/>\n<meta property=\"og:site_name\" content=\"Hayatburada\" \/>\n<meta property=\"article:published_time\" content=\"2019-10-15T11:09:12+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2021\/09\/110000033096585-e1631708030420.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1500\" \/>\n\t<meta property=\"og:image:height\" content=\"1207\" \/>\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=\"6 dakika\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/www.hepsiburada.com\\\/hayatburada\\\/spora-donerken-dikkat-edilmesi-gerekenler\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.hepsiburada.com\\\/hayatburada\\\/spora-donerken-dikkat-edilmesi-gerekenler\\\/\"},\"author\":{\"name\":\"\",\"@id\":\"\"},\"headline\":\"Spora D\u00f6nerken Dikkat Edilmesi Gerekenler\",\"datePublished\":\"2019-10-15T11:09:12+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/www.hepsiburada.com\\\/hayatburada\\\/spora-donerken-dikkat-edilmesi-gerekenler\\\/\"},\"wordCount\":1196,\"image\":{\"@id\":\"https:\\\/\\\/www.hepsiburada.com\\\/hayatburada\\\/spora-donerken-dikkat-edilmesi-gerekenler\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/www.hepsiburada.com\\\/hayatburada\\\/wp-content\\\/uploads\\\/2021\\\/09\\\/110000033096585-e1631708030420.jpg\",\"articleSection\":[\"Spor &amp; 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