{"id":19941,"date":"2019-11-24T09:44:00","date_gmt":"2019-11-24T09:44:00","guid":{"rendered":"https:\/\/kesfet.hepsiburada.com\/?p=6361"},"modified":"2019-11-24T09:44:00","modified_gmt":"2019-11-24T09:44:00","slug":"spora-yeni-baslayanlar-icin-hayatta-kalma-rehberi","status":"publish","type":"post","link":"https:\/\/www.hepsiburada.com\/hayatburada\/spora-yeni-baslayanlar-icin-hayatta-kalma-rehberi\/","title":{"rendered":"Spora Yeni Ba\u015flayanlar \u0130\u00e7in Hayatta Kalma Rehberi"},"content":{"rendered":"

G\u00fcn\u00fcn\u00fcz\u00fcn yar\u0131s\u0131n\u0131 ofiste ge\u00e7iriyor ve hareketsizlikten mi \u015fikayet ediyorsunuz? G\u00fcnl\u00fck ya\u015fam\u0131n ko\u015fu\u015fturmacas\u0131ndan s\u0131k\u0131ld\u0131n\u0131z ve hayat\u0131n\u0131za renk mi katmak istiyorsunuz? Son d\u00f6nemde kilo almaya ba\u015flad\u0131\u011f\u0131n\u0131z\u0131 ve v\u00fccut formunuzun de\u011fi\u015ftirdi\u011fini mi farkettiniz? O halde sizin zaman kaybetmeden spora ba\u015flama zaman\u0131n\u0131z geldi demektir. Spora ba\u015flamaya karar verdi\u011finiz anda kendinize ve sa\u011fl\u0131\u011f\u0131n\u0131za yapaca\u011f\u0131n\u0131z yat\u0131r\u0131m da ba\u015flam\u0131\u015f oluyor. Fakat tam olarak bu noktada dikkat etmeniz gereken \u00f6nemli bir husus var. Hareketsiz bir ya\u015fam\u0131n ard\u0131ndan aniden spora ba\u015flayan ki\u015filer, kondisyon eksikli\u011fi ve v\u00fccudun spora tam olarak haz\u0131r olmay\u0131\u015f\u0131ndan kaynaklanan sorunlarla kar\u015f\u0131la\u015fabiliyor. Bu sebepten spora ba\u015flama s\u00fcrecinde \u00f6ncelikle kendi kondisyon durumunuza uygun bir plan yapman\u0131z gerekiyor.<\/p>\n

Yo\u011fun \u00e7al\u0131\u015fma temponuz sebebiyle uzun zamand\u0131r spor seanslar\u0131ndan ayr\u0131 kald\u0131n\u0131z veya hayat\u0131n\u0131zda hi\u00e7 spor yapmad\u0131n\u0131z ve nereden ba\u015flayaca\u011f\u0131n\u0131za dair hi\u00e7bir fikriniz yok. Hi\u00e7 \u00f6nemli de\u011fil! Do\u011fru bir antrenman plan\u0131, profesyonel bir destek ve sa\u011fl\u0131kl\u0131 beslenme metodlar\u0131yla siz de spor salonlar\u0131n\u0131n demirba\u015flar\u0131ndan biri, a\u011f\u0131rl\u0131k antrenmanlar\u0131n\u0131n y\u0131ld\u0131z\u0131 ve hatta pilates derslerinin aranan y\u00fcz\u00fc olabilirsiniz. Nas\u0131l m\u0131? Gelin sporu hayat\u0131n\u0131za nas\u0131l dahil edebilece\u011finizi birlikte ke\u015ffedelim.<\/p>\n

Kendinize iyi bir rehber edinin.<\/strong><\/h2>\n

\"\"<\/p>\n

V\u00fccudunuzun ihtiya\u00e7lar\u0131na g\u00f6re d\u00fczenlenmi\u015f bir egzersiz plan\u0131 ile sa\u011fl\u0131kl\u0131 ve fit bir bedene kavu\u015fman\u0131z hi\u00e7 de hayal de\u011fil.<\/p><\/blockquote>\n

Fiziksel durumunuza, kondisyon seviyenize ve beklentilerinize g\u00f6re haz\u0131rlanm\u0131\u015f bir egzersiz plan\u0131, spor hayat\u0131n\u0131z\u0131n ilk ad\u0131m\u0131 olacakt\u0131r. \u00d6ncelikle yapman\u0131z gereken hangi spor dal\u0131na y\u00f6nelece\u011finize karar vermek. Sahil kenar\u0131nda mis gibi havay\u0131 soluyarak ko\u015fu mu yapacaks\u0131n\u0131z? Arkada\u015flar\u0131n\u0131z\u0131 toplay\u0131p basketbol turnuvalar\u0131 m\u0131 d\u00fczenleyeceksiniz? A\u011f\u0131rl\u0131k \u00e7al\u0131\u015farak kas geli\u015fiminize odaklan\u0131p spor salonlar\u0131n\u0131n tozunu mu att\u0131racaks\u0131n\u0131z? Yoksa fit ve s\u0131k\u0131 bir v\u00fccut i\u00e7in pilates tutkununa m\u0131 d\u00f6n\u00fc\u015feceksiniz? Hayat\u0131n\u0131za dahil edebilece\u011finiz \u00e7ok say\u0131da spor dal\u0131 bulunuyor. Kendinizi adayaca\u011f\u0131n\u0131z spora karar verdikten sonra size bu yolda destek olacak iyi bir rehber bulmak, sa\u011fl\u0131kl\u0131 bir spor ya\u015fam\u0131 i\u00e7in en kritik noktalardan biri. Seviyenizi kademe kademe y\u00fckselten, v\u00fccudunuzun ihtiya\u00e7lar\u0131na g\u00f6re d\u00fczenlenmi\u015f bir egzersiz plan\u0131 ile sa\u011fl\u0131kl\u0131 ve fit bir bedene kavu\u015fman\u0131z hi\u00e7 de hayal de\u011fil. Egzersiz plan\u0131n\u0131z\u0131 olu\u015fturmak i\u00e7in bir ki\u015fisel antren\u00f6rle \u00e7al\u0131\u015fabilir veya bilgi donan\u0131m\u0131na g\u00fcvendi\u011finiz bir yak\u0131nlar\u0131n\u0131zdan destek alabilirsiniz.<\/p>\n

Gerekli ekipmanlar\u0131 edinmeden i\u015fe giri\u015fmeyin.<\/strong><\/h2>\n

\"\"Spora ba\u015flarken en s\u0131k yap\u0131lan hatalardan biri ne yaz\u0131k ki gerekli ekipmanlar\u0131 edinmeden i\u015fe giri\u015fmek oluyor. \u00d6rne\u011fin bir 10k ko\u015fusuna kat\u0131lacaks\u0131n\u0131z. Fakat o da ne? Aya\u011f\u0131n\u0131zda basketbol ayakkab\u0131s\u0131 var. \u0130\u015fte buna eklem rahats\u0131zl\u0131klar\u0131na g\u00f6z g\u00f6re g\u00f6re davetiye \u00e7\u0131karmak deniyor. Basketbol ayakkab\u0131s\u0131 ile ko\u015fman\u0131z, size fayda sa\u011flamayacak; bilakis sa\u011flam eklemlerinize zarar verecektir. Kendine \u00f6zel dizayn\u0131 bulunan ko\u015fu ayakkab\u0131lar\u0131 ise olas\u0131 diz ve ayak bile\u011fi sakatl\u0131klar\u0131ndan sizi koruyarak sa\u011fl\u0131kl\u0131 bir ko\u015fu egzersizinin \u00f6n\u00fc a\u00e7\u0131yor. Bu do\u011frultuda yapman\u0131z gereken, ilgilenece\u011finiz egzersiz t\u00fcr\u00fcne karar verdikten sonra ilk i\u015f olarak ihtiyac\u0131n\u0131z olan ekipmanlar\u0131 edinmek olmal\u0131d\u0131r.<\/p>\n

Siz siz olun, \u0131s\u0131nma ve esneme hareketlerini ihmal etmeyin.<\/strong><\/h2>\n

\"\"\u0130\u015fte spora k\u00fcst\u00fcren ihmallerden biri daha. Egzersiz saatiniz geldi ve ko\u015fa ko\u015fa spor salonuna gittiniz. 30 kiloluk bir a\u011f\u0131rl\u0131k bar\u0131n\u0131n alt\u0131na girdiniz ve squat yapmaya ba\u015flad\u0131n\u0131z. Ne yaz\u0131k ki bunun son spor seans\u0131n\u0131z olmas\u0131 kuvvetle muhtemel! \u0130sterseniz onlarca kiloluk a\u011f\u0131rl\u0131kla \u00e7al\u0131\u015f\u0131n; isterseniz de mat\u0131n \u00fczerinde hafif tempoda pilates hareket serilerini yap\u0131n. Hi\u00e7 fark etmez! Egzersize ba\u015flamadan \u00f6nce mutlaka v\u00fccudunuzu \u0131s\u0131tman\u0131z ve antrenmana haz\u0131rlaman\u0131z gerekiyor. Ayn\u0131 \u015fekilde antrenman s\u0131ras\u0131nda fazlas\u0131yla \u00e7al\u0131\u015fan ve gergin olan kaslar\u0131n\u0131z\u0131 antrenman bitiminde esnetmek kritik derecede \u00f6nem ta\u015f\u0131yor. \u015e\u00fcphesiz hi\u00e7 kimse kaslar\u0131n\u0131 geli\u015ftirmek ve fit bir v\u00fccuda sahip olmak isterken kendini sakatlamak istemez. O halde olas\u0131 sakatl\u0131klardan ka\u00e7\u0131nmak i\u00e7in \u0131s\u0131nma ve esneme hareketlerini antrenmana dahil etmeyi ihmal etmemelisiniz. Ayr\u0131ca unutmay\u0131n ki antrenman sonunda yap\u0131lan esneme hareketleri, ham olan v\u00fccutta yo\u011fun egzersiz sebebiyle olu\u015facak a\u011fr\u0131lar\u0131 da minimuma indiriyor.<\/p>\n

Sa\u011fl\u0131kl\u0131 beslenme formunuzu ke\u015ffedin.<\/strong><\/h2>\n

\"\"Herkesin bildi\u011fi bir ger\u00e7ek var ki ne kadar spor yaparsan\u0131z yap\u0131n sa\u011fl\u0131kl\u0131 beslenemedi\u011finiz takdirde spor seanslar\u0131n\u0131z bo\u015fa harcanm\u0131\u015f zamandan ba\u015fka bir \u015fey olmayacakt\u0131r. Fakat bu demek de\u011fil ki siz de herkes gibi tatl\u0131dan uzak duracaks\u0131n\u0131z, ekme\u011fe elinizi s\u00fcrmeyeceksiniz. V\u00fccudunuzun her t\u00fcrl\u00fc besin kayna\u011f\u0131na ihtiya\u00e7 duydu\u011funu unutmay\u0131n. Abart\u0131l\u0131 porsiyonlardan uzak durman\u0131z, spordan<\/a> \u00f6nce ve sonra t\u00fcketeceklerinizi iyi se\u00e7meniz ve \u00f6\u011f\u00fcn atlamaman\u0131z, kendinize sa\u011fl\u0131kl\u0131 bir beslenme formu yaratmak i\u00e7in dikkat edeceklerinizin ba\u015f\u0131nda geliyor. V\u00fccudunuzun ihtiya\u00e7lar\u0131na y\u00f6nelik bir beslenme plan\u0131 olu\u015fturmak i\u00e7in bir diyetisyenden profesyonel destek almak, alabilece\u011finiz en garanti \u00f6nlemlerden biri. Diyetisyeninin sizin i\u00e7in belirledi\u011fi beslenme program\u0131n\u0131 spor seanslar\u0131n\u0131zla paralel uygulamal\u0131, aksi bir durum olmad\u0131k\u00e7a program\u0131n\u0131za sad\u0131k kalmal\u0131s\u0131n\u0131z.<\/p>\n

Ve alt\u0131n kural: Kimse ile yar\u0131\u015fa girmeyin.<\/strong><\/h2>\n

\"\"<\/p>\n

Hemen o a\u011f\u0131rl\u0131k bar\u0131n\u0131 yere b\u0131rak\u0131n ve e\u011fitmeninizin belirledi\u011fi plana sad\u0131k kalmay\u0131n \u00f6\u011frenin.<\/p><\/blockquote>\n

Israrla unutulan noktalardan biri de her v\u00fccudun kondisyon durumunun farkl\u0131 oldu\u011fu. Yukar\u0131da da bahsedildi\u011fi gibi antrenman plan\u0131, ki\u015fiye \u00f6zeldir ve onun ihtiya\u00e7lar\u0131na g\u00f6re haz\u0131rlan\u0131r. Mevcut egzersiz plan\u0131n\u0131zda 10 kilograml\u0131k a\u011f\u0131rl\u0131kla \u00e7al\u0131\u015fmak varsa, program\u0131n\u0131za sad\u0131k kal\u0131p 10 kilograml\u0131k a\u011f\u0131rl\u0131kla devam etmelisiniz. Ama o da ne? Yan\u0131n\u0131zdaki ki\u015fi, 20 kilograma ge\u00e7mi\u015f bile! Siz neden bekliyorsunuz ki? Bu \u015fekilde d\u00fc\u015f\u00fcn\u00fcrseniz nakavt olman\u0131z yak\u0131nd\u0131r. Hemen o a\u011f\u0131rl\u0131k bar\u0131n\u0131 yere b\u0131rak\u0131n ve e\u011fitmeninizin belirledi\u011fi plana sad\u0131k kalmay\u0131n \u00f6\u011frenin. Unutmay\u0131n; yar\u0131\u015ft\u0131\u011f\u0131n\u0131z tek ki\u015fi kendiniz olmal\u0131d\u0131r. Sizinle ayn\u0131 seviyede olmayan veya ayn\u0131 spor ge\u00e7mi\u015fi bulunmayan ki\u015filerle kendinizi k\u0131yaslarsan\u0131z yanl\u0131\u015f kararlar vermeniz olas\u0131d\u0131r.<\/p>\n","protected":false},"excerpt":{"rendered":"

G\u00fcn\u00fcn\u00fcz\u00fcn yar\u0131s\u0131n\u0131 ofiste ge\u00e7iriyor ve hareketsizlikten mi \u015fikayet ediyorsunuz? G\u00fcnl\u00fck ya\u015fam\u0131n ko\u015fu\u015fturmacas\u0131ndan s\u0131k\u0131ld\u0131n\u0131z ve hayat\u0131n\u0131za renk mi katmak istiyorsunuz? Son […]<\/p>\n","protected":false},"author":0,"featured_media":6378,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[191],"tags":[],"class_list":["post-19941","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-spor-outdoor"],"yoast_head":"\nSpora Yeni Ba\u015flayanlar \u0130\u00e7in Hayatta Kalma Rehberi - Hayatburada<\/title>\n<meta name=\"description\" content=\"Spora ba\u015fl\u0131yorsunuz ve ne yapaca\u011f\u0131n\u0131z\u0131 bilmiyorsunuz! \u0130\u015fte sizin i\u00e7in spor ipu\u00e7lar\u0131 ke\u015ffet Hepsiburada'da\" \/>\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-yeni-baslayanlar-icin-hayatta-kalma-rehberi\/\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Spora Yeni Ba\u015flayanlar \u0130\u00e7in Hayatta Kalma Rehberi\" \/>\n<meta property=\"og:description\" content=\"G\u00fcn\u00fcn\u00fcz\u00fcn yar\u0131s\u0131n\u0131 ofiste ge\u00e7iriyor ve hareketsizlikten mi \u015fikayet ediyorsunuz? 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