{"id":19922,"date":"2019-11-24T09:44:00","date_gmt":"2019-11-24T09:44:00","guid":{"rendered":"https:\/\/kesfet.hepsiburada.com\/?p=6075"},"modified":"2019-11-24T09:44:00","modified_gmt":"2019-11-24T09:44:00","slug":"foamrollerin-beden-sagliginiz-uzerindeki-mucizevi-etkileri","status":"publish","type":"post","link":"https:\/\/www.hepsiburada.com\/hayatburada\/foamrollerin-beden-sagliginiz-uzerindeki-mucizevi-etkileri\/","title":{"rendered":"FoamRoller&#8217;\u0131n Beden Sa\u011fl\u0131\u011f\u0131n\u0131z \u00dczerindeki Mucizevi Etkileri"},"content":{"rendered":"<p>Bu yaz\u0131y\u0131 okuduktan sonra bir foam roller edinmek istemeniz kuvvetle muhtemel. Spor salonlar\u0131n\u0131n demirba\u015f\u0131, evde spor yapmak isteyenlerin vazge\u00e7ilmezi olan foam roller, antrenman s\u0131ras\u0131nda \u00e7al\u0131\u015ft\u0131rd\u0131\u011f\u0131n\u0131z kaslar\u0131n\u0131za masaj yaparak mikrofasyal gev\u015feme sa\u011flamas\u0131n\u0131n yan\u0131nda v\u00fccudun t\u00fcm b\u00f6lgelerini \u00e7al\u0131\u015ft\u0131ran etkili egzersizlerin yard\u0131mc\u0131 ekipman\u0131 olarak \u00f6ne \u00e7\u0131k\u0131yor. Son d\u00f6nemde profesyonel sporculardan fizik tedavi uzmanlar\u0131na, ki\u015fisel antren\u00f6rlerden pilates e\u011fitmenlerine t\u00fcm spor camias\u0131n\u0131n g\u00f6zdesi olan foam roller, T\u00fcrk\u00e7e ad\u0131yla k\u00f6p\u00fck rulo nedir? Foam roller ne i\u015fe yarar ve nas\u0131l kullan\u0131l\u0131r?<\/p>\n<p><strong>Foam Roller Nedir ve Ne \u0130\u015fe Yarar?<\/strong><\/p>\n<div id=\"attachment_6083\" style=\"width: 810px\" class=\"wp-caption alignnone\"><img decoding=\"async\" aria-describedby=\"caption-attachment-6083\" class=\"size-medium wp-image-6083 lazyload\" data-src=\"https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2018\/12\/foam-roller-nedir-ne-ise-yarar-800x546.jpg\" alt=\"\" width=\"800\" height=\"546\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 800px; --smush-placeholder-aspect-ratio: 800\/546;\" \/><p id=\"caption-attachment-6083\" class=\"wp-caption-text\">Kaynak: media.safebee<\/p><\/div>\n<p>Masaj k\u00f6p\u00fc\u011f\u00fc veya yuvarlama k\u00f6p\u00fc\u011f\u00fc olarak da bilinen foam roller, k\u00f6p\u00fck veya benzeri maddeden yap\u0131lan silindir \u015feklindeki fitness ekipman\u0131d\u0131r. Son zamanlarda fitness antrenmanlar\u0131na \u0131s\u0131nma ve esneme ama\u00e7l\u0131 eklenen bu ekipman, kaslara masaj yapacak \u015fekilde dokular\u0131 uyararak kan dola\u015f\u0131m\u0131n\u0131 haz\u0131rland\u0131r\u0131r. A\u011f\u0131r antrenmanlar sonras\u0131nda maruz kal\u0131nan yo\u011fun kas a\u011fr\u0131lar\u0131n\u0131 veya b\u00f6lgesel kramplar\u0131 foam roller kullanarak b\u00fcy\u00fck \u00f6l\u00e7\u00fcde \u00f6nlemek m\u00fcmk\u00fcn. Sporcular\u0131n v\u00fccut \u00f6l\u00e7\u00fclerine g\u00f6re farkl\u0131 boyutlarda tasarlanan foam roller modelleri, mikrofasya dokusuna bask\u0131 uygulayarak v\u00fccudun rahatlamas\u0131n\u0131 sa\u011flar ve kas a\u011fr\u0131lar\u0131n\u0131 minimuma d\u00fc\u015f\u00fcr\u00fcr.<\/p>\n<p>Foam roller ekipman\u0131n\u0131n \u00e7al\u0131\u015fma mekanizmas\u0131n\u0131 ve v\u00fccuda nas\u0131l etki etti\u011fini anlamak i\u00e7in \u00f6ncelikle v\u00fccuttaki fasya dokusunu anlamak gerekir. Fasya nedir? \u00c7o\u011fu ki\u015finin varl\u0131\u011f\u0131ndan ve ne i\u015fe yarad\u0131\u011f\u0131ndan haberinin dahi olmad\u0131\u011f\u0131 fasya, v\u00fccut par\u00e7alar\u0131n\u0131 bir arada tutan ve d\u00fczenleyen hayati derecede \u00f6nemli ba\u011f dokusudur. \u0130skeleti olu\u015fturan par\u00e7alar\u0131n belirli bir d\u00fczen i\u00e7inde durmas\u0131n\u0131 sa\u011flayan fasya dokusu, v\u00fccudu olas\u0131 darbelerden korur. Fasyalar\u0131 kuvvetli ve esnek olmayan ki\u015filer, sakatl\u0131klar kar\u015f\u0131s\u0131nda daha korunmas\u0131zd\u0131r. Zaman zaman kas lifleri ve fasya i\u00e7 i\u00e7e girer, bu y\u00fczden b\u00f6lgesel d\u00fc\u011f\u00fcmlenme ve kas\u0131lmalar ya\u015fan\u0131r. \u0130\u015fte, tam olarak bu noktada ihtiyac\u0131n\u0131z olan \u015fey ise bir adet foam roller. V\u00fccutta olu\u015fan d\u00fc\u011f\u00fcmlenme ve gerilmeleri foam roller ile ilgili b\u00f6lgeye masaj yaparak kolayca a\u00e7abilirsiniz. Fasya dokusunu gerekli \u00f6l\u00e7\u00fcde esnetebildi\u011finiz takdirde b\u00f6lgesel kramplardan kurtulabilir, eklem hareket a\u00e7\u0131s\u0131n\u0131n artmas\u0131n\u0131 sa\u011flayarak olas\u0131 sakatl\u0131klar\u0131n \u00f6n\u00fcne ge\u00e7ebilirsiniz.<\/p>\n<p><strong>Foam Roller Kullan\u0131rken Dikkat Etmeniz Gerekenler Nelerdir?<\/strong><\/p>\n<div id=\"attachment_6084\" style=\"width: 810px\" class=\"wp-caption alignnone\"><img decoding=\"async\" aria-describedby=\"caption-attachment-6084\" class=\"size-medium wp-image-6084 lazyload\" data-src=\"https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2018\/12\/foam-roller-kullanirken-nelere-dikkat-etmeliyiz-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-6084\" class=\"wp-caption-text\">Kaynak: oxygenmag<\/p><\/div>\n<p>Foam roller, kullan\u0131m tekniklerini \u00f6\u011frendi\u011finiz takdirde herhangi bir g\u00f6zetmenin e\u015flik etmesine gerek kalmadan evde tek ba\u015f\u0131n\u0131za kolayl\u0131kla kullanabilece\u011finiz ekipmanlar\u0131n ba\u015f\u0131nda geliyor. Do\u011fru uyguland\u0131\u011f\u0131 takdirde v\u00fccuda say\u0131s\u0131z faydas\u0131 bulunan bu ekipman, bilin\u00e7siz bir \u015fekilde kullan\u0131ld\u0131\u011f\u0131nda ise v\u00fccut dokular\u0131na zarar verebiliyor. \u0130\u015fte, foam roller kullanmaya ba\u015flamadan \u00f6nce bilmeniz gerekenler&#8230;<\/p>\n<ul>\n<li>Foam roller ekipman\u0131n\u0131n alt g\u00f6vde i\u00e7in quadriceps, calf, glute, hamstring gibi kas gruplar\u0131na, \u00fcst g\u00f6vde i\u00e7inse pektoral kaslar ve latissimus dorsi kaslar\u0131na uygulanmas\u0131, v\u00fccutta \u00f6nemli \u00f6l\u00e7\u00fcde rahatlama sa\u011flar ve ideal post\u00fcr i\u00e7in faydal\u0131d\u0131r. Kastaki fasyaya odaklanan bu egzersiz ekipman\u0131n\u0131n di\u011fer ba\u011f dokular\u0131na uygulanmamas\u0131 gerekir. \u00d6rne\u011fin a\u015fil tendonunda herhangi bir a\u011fr\u0131 hissediyorsan\u0131z \u00e7are foam roller de\u011fildir. Dolay\u0131s\u0131yla v\u00fccudunuzun her b\u00f6lgesi foam roller kullan\u0131m\u0131na uygun de\u011fildir.<\/li>\n<li>Bir kas grubuna foam roller ile masaj yapt\u0131\u011f\u0131n\u0131z s\u00fcre maksimum 30 saniye olmal\u0131d\u0131r. Uzun s\u00fcren uygulamalar, dokularda hasara yol a\u00e7abilir.<\/li>\n<li>Foam roller ile ihtiya\u00e7 duydu\u011funuz b\u00f6lgeye masaj uygularken &#8220;Ne kadar bask\u0131 yaparsam o kadar iyi&#8221; diye d\u00fc\u015f\u00fcn\u00fcyorsan\u0131z acilen bu fikirden vazge\u00e7meniz \u015fart. A\u011fr\u0131lar\u0131n\u0131z\u0131 azaltmay\u0131 ama\u00e7larken dokulara zarar verip iyile\u015fme s\u00fcrecini uzatabilirsiniz. Dolay\u0131s\u0131yla kontroll\u00fc bir bask\u0131 uygulamal\u0131s\u0131n\u0131z.<\/li>\n<li>Foam roller kullan\u0131m\u0131 s\u00f6z konusu oldu\u011funda direkt olarak a\u011fr\u0131yan b\u00f6lge \u00fczerine sabit bir bask\u0131 uygulamak kesinlikle olumlu sonu\u00e7 vermeyecektir. Bilakis bu uygulama, a\u011fr\u0131\u015f\u0131 b\u00f6lgede iltihaplanmaya veya ekstra gerginli\u011fe sebep olabilir. Dolay\u0131s\u0131yla sakatl\u0131ktan yeni \u00e7\u0131kan b\u00f6lgelere veya a\u011fr\u0131 hissetti\u011finiz kas gruplar\u0131na foam roller uygulamaktan ka\u00e7\u0131nmal\u0131s\u0131n\u0131z.<\/li>\n<\/ul>\n<p><strong>Foam Roller \u0130le Yapabilece\u011finiz Egzersizler<\/strong><\/p>\n<p>Hepsiburada&#8217;dan tek t\u0131kla <a href=\"https:\/\/www.hepsiburada.com\/ara?q=foam+roller\">foam roller<\/a> sipari\u015finizi verdiniz mi? Ne demi\u015fler; ba\u015flamak, bitirmenin yar\u0131s\u0131d\u0131r. \u015eimdi s\u0131ra bu muhte\u015fem ekipman\u0131 nas\u0131l kullanaca\u011f\u0131n\u0131za geldi. Foam roller ekipman\u0131n\u0131 hangi kas gruplar\u0131na nas\u0131l uygulamal\u0131s\u0131n\u0131z? \u0130\u015fte, \u00f6neriler&#8230;<\/p>\n<ul>\n<li><strong>Foam Roller \u0130le Plank<\/strong><\/li>\n<\/ul>\n<div id=\"attachment_6085\" style=\"width: 810px\" class=\"wp-caption alignnone\"><img decoding=\"async\" aria-describedby=\"caption-attachment-6085\" class=\"size-medium wp-image-6085 lazyload\" data-src=\"https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2018\/12\/foam-roller-ile-plank-800x517.jpg\" alt=\"\" width=\"800\" height=\"517\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 800px; --smush-placeholder-aspect-ratio: 800\/517;\" \/><p id=\"caption-attachment-6085\" class=\"wp-caption-text\">Kaynak: sportsandmerits<\/p><\/div>\n<p>V\u00fccudun t\u00fcm kas gruplar\u0131n\u0131 ayn\u0131 anda \u00e7al\u0131\u015ft\u0131ran plank egzersizi, \u015f\u00fcphesiz t\u00fcm spor merakl\u0131lar\u0131n\u0131n vazge\u00e7ilmezi. Peki, hi\u00e7 foam roller \u00fczerinde plank yapmay\u0131 denediniz mi? Aktif bir kas \u00e7al\u0131\u015fmas\u0131n\u0131n yan\u0131na v\u00fccudu dengede tutmak i\u00e7in gereken kuvvet direncini de ekleyin. \u0130\u015fte foam roller ile plank egzersizi tam olarak bunu yap\u0131yor. Foam roller ile plank hareketinin iki varyasyonu bulunuyor.<\/p>\n<ul>\n<li>Foam roller ekipman\u0131n\u0131 \u00f6n kal\u00e7a kemiklerinizin hemen alt\u0131na yerle\u015ftirin ve dirseklerinizin \u00fczerinde y\u00fckselip plank pozisyonuna ge\u00e7in. Ba\u015f\u0131n\u0131z\u0131n omurgan\u0131n n\u00f6tral pozisyonunu bozmayacak \u015fekilde yere bakt\u0131\u011f\u0131ndan emin olun. Optimum sonucu almak i\u00e7in pozisyonunuzu bozmadan bir dakika boyunca bekleyin.<\/li>\n<li>Foam roller ekipman\u0131n\u0131 bu kez dirseklerinizin alt\u0131na yerle\u015ftirin ve ayak parmaklar\u0131n\u0131zla yeri kavrayarak plank pozisyonuna ge\u00e7in. En iyi sonucu olmak i\u00e7in bir dakika boyunca pozisyonunuzu bozmadan bekleyin.<\/li>\n<\/ul>\n<p><strong>Foam Roller \u0130le IT Band (\u0130liotibial Band)<\/strong><\/p>\n<div id=\"attachment_6086\" style=\"width: 676px\" class=\"wp-caption alignnone\"><img decoding=\"async\" aria-describedby=\"caption-attachment-6086\" class=\"size-full wp-image-6086 lazyload\" data-src=\"https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2018\/12\/foam-roller-ile-\u0131t-bank.jpg\" alt=\"\" width=\"666\" height=\"393\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 666px; --smush-placeholder-aspect-ratio: 666\/393;\" \/><p id=\"caption-attachment-6086\" class=\"wp-caption-text\">Kaynak: lawrenceparkhealth<\/p><\/div>\n<p>Daha \u00e7ok ko\u015fucularda g\u00f6r\u00fclen IT Band sendromu, dizi kal\u00e7aya ba\u011flayan kaslarda olu\u015fan gerilmelerden ve doku zedelenmelerinden kaynaklan\u0131yor. Bu b\u00f6lgede meydana gelen a\u011fr\u0131lar\u0131 azaltmada foam roller ekipman\u0131n\u0131n olumlu etkileri oldu\u011fu biliniyor.<\/p>\n<ol>\n<li>Yere yan olarak uzan\u0131n ve foam roller ekipman\u0131n\u0131 kal\u00e7an\u0131z\u0131n yan k\u0131sm\u0131na gelecek \u015fekilde yerle\u015ftirin.<\/li>\n<li>\u00dcstteki baca\u011f\u0131n\u0131z\u0131 di\u011fer baca\u011f\u0131n\u0131z\u0131n \u00fczerinden ge\u00e7irerek aya\u011f\u0131n\u0131z\u0131 kuvvetlice yere bas\u0131n.<\/li>\n<li>Yere bast\u0131\u011f\u0131n\u0131z aya\u011f\u0131n\u0131z\u0131, dizinizi a\u00e7arak yukar\u0131ya do\u011fru kayd\u0131r\u0131n.<\/li>\n<li>Her iki tarafa 10 kez \u00fc\u00e7er set olacak \u015fekilde hareketi tekrarlay\u0131n.<\/li>\n<\/ol>\n<p><strong>Foam Roller \u0130le Diz \u00c7ekme<\/strong><\/p>\n<div id=\"attachment_6087\" style=\"width: 810px\" class=\"wp-caption alignnone\"><img decoding=\"async\" aria-describedby=\"caption-attachment-6087\" class=\"size-medium wp-image-6087 lazyload\" data-src=\"https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2018\/12\/foam-roller-ile-diz-cekme-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-6087\" class=\"wp-caption-text\">Kaynak: cdn-img.health<\/p><\/div>\n<p>Alt bacak kaslar\u0131n\u0131za masaj yapan bu egzersiz, ayn\u0131 zamanda kar\u0131n kaslar\u0131n\u0131z\u0131 da etkili bir \u015fekilde \u00e7al\u0131\u015ft\u0131ran hareketlerin ba\u015f\u0131nda geliyor.<\/p>\n<ol>\n<li>Foam roller ekipman\u0131n\u0131 alt baca\u011f\u0131n\u0131z\u0131n tam ortas\u0131na do\u011fru gelecek \u015fekilde yerle\u015ftirin ve plank pozisyonuna ge\u00e7in.<\/li>\n<li>Dirseklerinizi omuzlar\u0131n\u0131z\u0131n hemen alt\u0131na gelecek \u015fekilde zemine yerle\u015ftirin.<\/li>\n<li>Dizlerinizi yava\u015f\u00e7a b\u00fck\u00fcp foam roller ekipman\u0131n\u0131 yuvarlayarak karn\u0131n\u0131za do\u011fru \u00e7ekin.<\/li>\n<li>Her bir set 10 kez olacak \u015fekilde \u00fc\u00e7 set halinde hareketi tamamlay\u0131n.<\/li>\n<\/ol>\n<p>Unutmay\u0131n ki kaslar\u0131n\u0131z\u0131n kalitesi ve esnekli\u011fi, spor hayat\u0131n\u0131z\u0131n devaml\u0131l\u0131\u011f\u0131 i\u00e7in en \u00f6nemli kriterlerden biri. Zaman kaybetmeden egzersiz ekipmanlar\u0131n\u0131za foam roller ekipman\u0131n\u0131 da ekleyin ve sa\u011fl\u0131\u011f\u0131n\u0131z i\u00e7in \u00f6nemli bir ad\u0131m daha at\u0131n.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Bu yaz\u0131y\u0131 okuduktan sonra bir foam roller edinmek istemeniz kuvvetle muhtemel. Spor salonlar\u0131n\u0131n demirba\u015f\u0131, evde spor yapmak isteyenlerin vazge\u00e7ilmezi olan [&hellip;]<\/p>\n","protected":false},"author":0,"featured_media":6082,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[191],"tags":[],"class_list":["post-19922","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 v28.4) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>FoamRoller&#039;\u0131n Beden Sa\u011fl\u0131\u011f\u0131n\u0131z \u00dczerindeki Mucizevi Etkileri - 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\/foamrollerin-beden-sagliginiz-uzerindeki-mucizevi-etkileri\/\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"FoamRoller&#039;\u0131n Beden Sa\u011fl\u0131\u011f\u0131n\u0131z \u00dczerindeki Mucizevi Etkileri\" \/>\n<meta property=\"og:description\" content=\"Bu yaz\u0131y\u0131 okuduktan sonra bir foam roller edinmek istemeniz kuvvetle muhtemel. 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