{"id":19876,"date":"2019-10-22T06:54:32","date_gmt":"2019-10-22T06:54:32","guid":{"rendered":"https:\/\/kesfet.hepsiburada.com\/?p=11411"},"modified":"2019-10-22T06:54:32","modified_gmt":"2019-10-22T06:54:32","slug":"crossfit-hakkinda-bilmeniz-gerekenler","status":"publish","type":"post","link":"https:\/\/www.hepsiburada.com\/hayatburada\/crossfit-hakkinda-bilmeniz-gerekenler\/","title":{"rendered":"Crossfit Hakk\u0131nda Bilmeniz Gerekenler"},"content":{"rendered":"

Fitness d\u00fcnyas\u0131nda gittik\u00e7e pop\u00fcler hale gelen ve ilgilenen sporcu say\u0131s\u0131n\u0131n h\u0131zla artt\u0131\u011f\u0131 crossfit, g\u00fc\u00e7 ve kondisyon odakl\u0131 bir fitness program\u0131d\u0131r. Bir marka olarak ortaya \u00e7\u0131ksa da art\u0131k d\u00fcnya \u00e7ap\u0131nda bilinen bir antrenman metodu. Normal antrenmanlardan daha yo\u011fun ve sert ge\u00e7ti\u011fi i\u00e7in al\u0131\u015fma s\u00fcreci zaman al\u0131r ama sahip oldu\u011fu yo\u011funluk sayesinde v\u00fccuda olan etkileri de bir hayli y\u00fcksektir. Crossfit ile b\u00f6lgesel geli\u015fim hedeflenemez \u00e7\u00fcnk\u00fc v\u00fccut ba\u015ftan a\u015fa\u011f\u0131 eksiksiz olarak \u00e7al\u0131\u015f\u0131r. K\u0131saca WOD denen ve \u0130ngilizce \u201cWorkout of the Day\u201d yani g\u00fcn\u00fcn antrenman program\u0131 anlam\u0131na gelen bir sisteme dayan\u0131r. Crossfit\u2019in faydalar\u0131 ve hakk\u0131nda merak edilen bir\u00e7ok sorunun cevab\u0131 sizi bekliyor.<\/p>\n

“Sa\u011fl\u0131\u011f\u0131n\u0131z spora engel de\u011filse crossfit yapabilirsiniz.”<\/p><\/blockquote>\n

Crossfit\u2019i herkes yapabilir mi?<\/strong><\/p>\n

\"\"

Kaynak: i.cbc.ca<\/p><\/div>\n

Crossfit yapabilmek i\u00e7in belirli bir kural veya \u015fart yoktur. Spor yapmas\u0131na engel olmayan herkes crossfit\u2019e ba\u015flayabilir. Ya\u015f, cinsiyet, antrenman ge\u00e7mi\u015fi veya ba\u015fka bir detaya bak\u0131lmaz \u00e7\u00fcnk\u00fc antrenman\u0131n ne kadar s\u00fcrece\u011fi ve hangi yo\u011funlukla yap\u0131laca\u011f\u0131 v\u00fccut \u00f6zelliklerine g\u00f6re belirlenir. \u0130lk etapta \u00e7ok zorlay\u0131c\u0131 bir etkisi olmaz \u00e7\u00fcnk\u00fc v\u00fccudu bu yo\u011fun programa al\u0131\u015ft\u0131rmak gerekir. Ancak bir s\u00fcre sonra antrenman temposu artar ve her yeni antrenmanda v\u00fccudunuzun s\u0131n\u0131rlar\u0131n\u0131 zorlayacak bir program olu\u015fturulur. Crossfit yapt\u0131ktan sonra yorgunluk hissetmiyorsan\u0131z bir \u015feyler yanl\u0131\u015f gidiyor demektir. V\u00fccudun zorlanmamas\u0131 ve ki\u015finin kendini yorgun hissetmemesi durumunda antrenman program\u0131n\u0131n hemen yeniden d\u00fczenlenip daha sert hale getirilmesi gerekir. Tam tersi \u015fekilde program\u0131n sonuna gelmeden devam edebilecek g\u00fcc\u00fcn\u00fcz kalmam\u0131\u015fsa program\u0131 belli bir noktaya kadar s\u00fcrd\u00fcrmeniz \u00f6nerilmez ve kendinizi zorlay\u0131p bitirebilece\u011finiz yeni bir antrenman program\u0131na ge\u00e7ilir.<\/p>\n

“Sporda d\u00fczen ve istikrar arayanlar i\u00e7in birebir.”<\/p><\/blockquote>\n

Crossfit kimler i\u00e7in daha uygun?<\/strong><\/p>\n

\"\"

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

Hi\u00e7 spor yapmam\u0131\u015f ve spor salonuna u\u011fra\u015famam\u0131\u015f ki\u015filer i\u00e7in crossfit alternatif bir yoldur. Spor salonunun klasik ve bilinen ortam\u0131 sizi mutlu etmiyorsa crossfit d\u00fcnyas\u0131na ad\u0131m at\u0131p t\u00fcm d\u0131\u015f etkenleri unutarak daha \u00f6nce hi\u00e7 kar\u015f\u0131la\u015fmad\u0131\u011f\u0131n\u0131z bir tempoda ve zorlukta \u00e7al\u0131\u015fabilirsiniz. Crossfit yaln\u0131z yap\u0131lmayaca\u011f\u0131 i\u00e7in spor salonundaki arkada\u015f gruplar\u0131na dahil olmak istemeyen ki\u015filer, ilk kez bir araya gelmi\u015f kararl\u0131 ki\u015filerden olu\u015fan bir grupla yola \u00e7\u0131kt\u0131\u011f\u0131nda motivasyonda ve istikrarda art\u0131\u015f g\u00f6r\u00fcl\u00fcr. Bir antren\u00f6r yard\u0131m\u0131yla yap\u0131lan crossfit\u2019te hareketler rutine binmeyece\u011fi ve her g\u00fcn farkl\u0131 bir \u00e7al\u0131\u015fma yap\u0131laca\u011f\u0131 i\u00e7in s\u00fcrekli ayn\u0131 \u015feyleri yapmaktan s\u0131k\u0131lan ki\u015filer i\u00e7in de idealdir. Haftal\u0131k d\u00fczende \u00fc\u00e7 g\u00fcn boyunca s\u00fcren antrenmanlardan sonra dinlenme g\u00fcn\u00fcne ge\u00e7ilir ve sonras\u0131nda yine \u00fc\u00e7 g\u00fcnl\u00fck antrenman uygulan\u0131r. Bu y\u00f6n\u00fcyle d\u00fczenli spor yapma al\u0131\u015fkanl\u0131\u011f\u0131 olmayanlar\u0131n da bir d\u00fczen oturtmas\u0131na yard\u0131mc\u0131 olur. Ancak amac\u0131n\u0131z sadece kol, kar\u0131n, bacak gibi b\u00f6lgelere odaklanmaksa crossfit size tavsiye edilmez. Crossfit yapmaya haz\u0131rlan\u0131rken t\u00fcm v\u00fccudunuzu geli\u015ftirece\u011finizi asla akl\u0131n\u0131zdan \u00e7\u0131karmay\u0131n.<\/p>\n

“K\u0131saltmalar\u0131n ne anlama geldi\u011fini \u00f6\u011frenmek i\u015finizi kolayla\u015ft\u0131racak.”<\/p><\/blockquote>\n

Crossfit terimleri neler?<\/strong><\/p>\n

\"\"

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

Crossfit\u2019e ba\u015flarken \u00e7evrenizdeki insanlar\u0131n nelerden bahsetti\u011fini anlaman\u0131z g\u00fc\u00e7 olabilir. \u201cWOD nedir?\u201d sorusuna cevap bulmu\u015f olsan\u0131z bile bu s\u0131ra d\u0131\u015f\u0131 antrenman metodunun birbirinden farkl\u0131 terimleri bulunur. Bir\u00e7o\u011fu \u0130ngilizce kar\u015f\u0131l\u0131\u011f\u0131n\u0131n k\u0131saltmas\u0131 olan terimleri tan\u0131yal\u0131m:<\/p>\n

– Box: Spor olan boksla kar\u0131\u015ft\u0131r\u0131lan bu terim basit bir \u015fekilde crossfit yap\u0131lan salon anlam\u0131na gelir.<\/p>\n

– BW: Genelde T\u00fcrk\u00e7e kar\u015f\u0131l\u0131\u011f\u0131 olan \u201cv\u00fccut a\u011f\u0131rl\u0131\u011f\u0131\u201d kullan\u0131l\u0131r ve \u0130ngilizcede ayn\u0131 anlamdaki \u201cbody weight\u201d s\u00f6z\u00fcn\u00fcn kar\u015f\u0131l\u0131\u011f\u0131d\u0131r.<\/p>\n

– AFAP: Farkl\u0131 antrenman t\u00fcrlerinden de a\u015fina olunabilecek s\u00f6z \u0130ngilizce \u201cAs Fast As Possible\u201d yani \u201colabildi\u011fince h\u0131zl\u0131\u201d s\u00f6z\u00fcn\u00fc ifade eder.<\/p>\n

– Chipper: Birbirini tekrar eden antrenman d\u00f6ng\u00fclerinin ad\u0131d\u0131r; ara verilmeden ba\u015fa d\u00f6nmektir.<\/p>\n

– EMOM: \u201cEvery Minute on the Minute\u201d s\u00f6z\u00fcnden gelir ve T\u00fcrk\u00e7esi \u201cbir dakika i\u00e7erisinde yap\u0131lan antrenmanlar\u201d anlam\u0131na gelir.<\/p>\n

– 1RM: \u0130ngilizce \u201c1 rep maximum\u201d anlam\u0131n\u0131 ta\u015f\u0131r ve maksimum bir tekrar yap\u0131laca\u011f\u0131n\u0131 s\u00f6yler.<\/p>\n

– PR: T\u00fcm terimler aras\u0131nda kula\u011fa en a\u015fina gelenidir ve bir\u00e7ok spor dal\u0131nda da g\u00f6r\u00fclen \u201cki\u015fisel rekor\u201d anlam\u0131na gelen \u201cpersonal record\u201dun k\u0131saltmas\u0131d\u0131r.<\/p>\n

“Fitness hareketlerinin tamam\u0131 bir araya geliyor.”<\/p><\/blockquote>\n

Hangi egzersizler uygulan\u0131r?<\/strong><\/p>\n

\"\"

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

Crossfit\u2019te neredeyse t\u00fcm egzersizler bir arada uygulan\u0131r ancak her g\u00fcn farkl\u0131 bir d\u00fczene devam edildi\u011fi i\u00e7in bir fitness salonunda yap\u0131lan t\u00fcm egzersizler bir g\u00fcne s\u0131\u011fmaz. Crossfit m\u00fcmk\u00fcn oldu\u011funca az g\u00fcnde maksimum hareket ve tekrar say\u0131s\u0131na ula\u015fmay\u0131 hedeflese de asla programdaki t\u00fcm hareketler bir veya iki g\u00fcn i\u00e7erisinde tamamlanmaz. Ayr\u0131ca bir\u00e7ok farkl\u0131 sette hareket yap\u0131ld\u0131\u011f\u0131 i\u00e7in genellikle setler aras\u0131nda de\u011fi\u015fimler ya\u015fanabilir. E\u011fer bir hareketi yapmakta zorlan\u0131yorsan\u0131z ve devam etmenize engel oluyorsa set i\u00e7erisinde yerine farkl\u0131 bir hareket uygulanabilir ya da set tamamen bir ba\u015fkas\u0131 ile de\u011fi\u015ftirilebilir. Hareketler farkl\u0131l\u0131k g\u00f6sterse de temel ama\u00e7 ayn\u0131d\u0131r: T\u00fcm v\u00fcc\u00fcdu \u00e7al\u0131\u015ft\u0131rmak. Crossfit\u2019te bilinen baz\u0131 egzersiz setleri:<\/p>\n

– Jackie: 1 km k\u00fcrek, 50 kez koparma hareketi, 30 barfiks<\/p>\n

– Cindy: 5 barfiks, 10 \u015f\u0131nav, 15 \u00e7\u00f6melme<\/p>\n

– Diane: 21 deadlift, ara vermeden 21 kez amuda kalkarak \u015f\u0131nav. \u00d6nce 15 sonra 9 tekrar.<\/p>\n

–\u00a0Murph: 1 mil ko\u015fu, 100 barfiks, 200 \u015f\u0131nav, 300 \u00e7\u00f6melme, tamamlamak i\u00e7in bir kez daha 1 mil ko\u015fu.<\/p>\n

“Fiziksel geli\u015fimin en \u00fcst noktas\u0131.”<\/p><\/blockquote>\n

Crossfit\u2019in faydalar\u0131 neler?<\/strong><\/p>\n

\"\"

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

T\u00fcm v\u00fccudu bir arada \u00e7al\u0131\u015ft\u0131rmaya y\u00f6nelik olan crossfit, sadece kas geli\u015fimi ve g\u00fc\u00e7 kazanma konusunda fayda sa\u011flamaz. Bir\u00e7ok y\u00f6nden olumlu etkileri olan crossfit\u2019e ba\u015flad\u0131\u011f\u0131n\u0131z zaman birka\u00e7 g\u00fcn i\u00e7erisinde v\u00fccudunuzda bir\u00e7ok olumlu de\u011fi\u015fim olur. Kalp ritmini y\u00fcksek tutan bir antrenman oldu\u011fu i\u00e7in metabolizma da adeta bir do\u011fal doping etkisiyle h\u0131zlan\u0131r ve kardiyovask\u00fcler kapasitede art\u0131\u015f g\u00f6r\u00fcl\u00fcr. Bunun yan\u0131nda v\u00fccut limitlerini zorlamas\u0131n\u0131n da etkisiyle dayan\u0131kl\u0131l\u0131k artar ve sadece tek bir sporla ilgilendi\u011finiz d\u00f6nemde o sporda \u00e7ok daha dayan\u0131kl\u0131 hale gelirsiniz. G\u00fc\u00e7 kazanmak en bilinen faydas\u0131 olsa da g\u00fcc\u00fcn yan\u0131nda esneklik, \u00e7eviklik ve denge kazand\u0131r\u0131r. Ayn\u0131 anda bir\u00e7ok zorlu hareketi h\u0131zl\u0131ca yapaca\u011f\u0131n\u0131z i\u00e7in v\u00fccut koordinasyonunda art\u0131\u015f g\u00f6r\u00fcl\u00fcr, h\u0131z da kazan\u0131l\u0131r. T\u00fcm bu olumlu etkilere, bir\u00e7ok farkl\u0131 sporu ayn\u0131 anda yapmak yerine sadece crossfit yaparak da sahip olabilirsiniz. Crossfit\u2019i uzun y\u0131llar yapmasan\u0131z bile birka\u00e7 ay\u0131n\u0131z\u0131 ay\u0131rman\u0131z durumunda performans odakl\u0131 hi\u00e7bir sporda sorun ya\u015famazs\u0131n\u0131z. Hepsiburada\u2019n\u0131n Spor Fitness \u00dcr\u00fcnleri kategorisine buradan<\/a> giderek ihtiya\u00e7 duydu\u011funuz t\u00fcm ekipmanlara detayl\u0131 incelemeler yaparak sahip olabilirsiniz.<\/p>\n","protected":false},"excerpt":{"rendered":"

Fitness d\u00fcnyas\u0131nda gittik\u00e7e pop\u00fcler hale gelen ve ilgilenen sporcu say\u0131s\u0131n\u0131n h\u0131zla artt\u0131\u011f\u0131 crossfit, g\u00fc\u00e7 ve kondisyon odakl\u0131 bir fitness program\u0131d\u0131r. […]<\/p>\n","protected":false},"author":0,"featured_media":11412,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[191],"tags":[],"class_list":["post-19876","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-spor-outdoor"],"yoast_head":"\nCrossfit Hakk\u0131nda Bilmeniz 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\/crossfit-hakkinda-bilmeniz-gerekenler\/\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Crossfit Hakk\u0131nda Bilmeniz Gerekenler\" \/>\n<meta property=\"og:description\" content=\"Fitness d\u00fcnyas\u0131nda gittik\u00e7e pop\u00fcler hale gelen ve ilgilenen sporcu say\u0131s\u0131n\u0131n h\u0131zla artt\u0131\u011f\u0131 crossfit, g\u00fc\u00e7 ve kondisyon odakl\u0131 bir fitness program\u0131d\u0131r. 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