{"id":2982,"date":"2019-05-21T09:43:00","date_gmt":"2019-05-21T09:43:00","guid":{"rendered":"https:\/\/kesfet.hepsiburada.com\/?p=2982"},"modified":"2019-05-21T09:43:00","modified_gmt":"2019-05-21T09:43:00","slug":"yeni-baslayanlar-icin-pilates","status":"publish","type":"post","link":"https:\/\/www.hepsiburada.com\/hayatburada\/yeni-baslayanlar-icin-pilates\/","title":{"rendered":"Yeni Ba\u015flayanlar \u0130\u00e7in Pilates"},"content":{"rendered":"<div id=\"attachment_2997\" style=\"width: 810px\" class=\"wp-caption alignnone\"><img decoding=\"async\" aria-describedby=\"caption-attachment-2997\" class=\"size-medium wp-image-2997 lazyload\" data-src=\"https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2018\/11\/pilatesin-tarihi-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-2997\" class=\"wp-caption-text\">Kaynak: verywellfit<\/p><\/div>\n<p><strong>Pilates, 20. y\u00fczy\u0131l\u0131n ba\u015f\u0131nda Joseph Hubertus Pilates taraf\u0131ndan v\u00fccut kaslar\u0131n\u0131 kuvvetlendirmek ve esnekli\u011fini art\u0131rmak \u00fczere geli\u015ftirilmi\u015f bir egzersizler b\u00fct\u00fcn\u00fc.<\/strong> 1880 y\u0131l\u0131nda Almanya&#8217;da d\u00fcnyaya gelen Joseph Pilates, \u00e7ocuklu\u011fu boyunca ate\u015fli romatizma, ra\u015fitizm gibi eklem rahats\u0131zl\u0131klar\u0131n\u0131n yan\u0131 s\u0131ra ast\u0131m gibi solunum sistemi rahats\u0131zl\u0131klar\u0131yla m\u00fccadele etti. Ge\u00e7irdi\u011fi rahats\u0131zl\u0131klar\u0131n ard\u0131ndan kendi sa\u011fl\u0131k durumunu iyile\u015ftirebilmek ad\u0131na v\u00fccut ve zihin yap\u0131s\u0131n\u0131 g\u00fc\u00e7lendirecek bir y\u00f6ntem aray\u0131\u015f\u0131na girdi. Eskrim, boks, g\u00fcre\u015f ve cimnastik ile aktif olarak ilgilenen Joseph Pilates, ayn\u0131 zamanda yoga ve zen meditasyon t\u00fcrlerini de ke\u015ffederek farkl\u0131 \u00f6\u011fretilerin v\u00fccuduna olan getirilerini g\u00f6zlemledi.<\/p>\n<p>1. D\u00fcnya Sava\u015f\u0131 s\u00fcresince \u0130ngiltere&#8217;de bir kampta esir al\u0131nan Joseph, kampta esir olarak tutulan di\u011fer ki\u015filere her g\u00fcn egzersiz yapt\u0131rarak kendi \u00f6\u011fretisinin temellerini de atm\u0131\u015f oldu. Kampta bulunan esirlerin beden sa\u011fl\u0131\u011f\u0131nda g\u00f6zlenen olumlu geli\u015fmeler sonras\u0131nda \u00fcnlenen Joseph, kamp sorumlusu taraf\u0131ndan Isle of Man&#8217;daki hastaneye atand\u0131. Hastalar\u0131n yataklar\u0131na \u00e7e\u015fitli g\u00fc\u00e7 seviyelerinde yaylar takarak kendi kendilerine \u00e7al\u0131\u015fabilecekleri bir sistem geli\u015ftiren Joseph, g\u00fcn\u00fcm\u00fczde <strong>&#8220;Cadillac&#8221;<\/strong> olarak bilinen aleti ortaya \u00e7\u0131karm\u0131\u015f oldu. 1926&#8217;da sonradan e\u015fi olacak olan Clara ile Amerika&#8217;ya yerle\u015fen Joseph Piltes, New York&#8217;ta ilk st\u00fcdyosunu a\u00e7t\u0131 ve st\u00fcdyosunda \u00e7e\u015fitli hastal\u0131klar ge\u00e7iren \u00fcnl\u00fc dans\u00e7\u0131lar\u0131 pilates teknikleriyle iyile\u015ftirmeyi ba\u015fard\u0131. B\u00f6ylece uluslararas\u0131 bir tan\u0131n\u0131rl\u0131\u011fa kavu\u015fan Joseph Pilates, Reformer, Wunda Chair, Cadillac, Ladder Barrel, Spine Corrector ve daha bir\u00e7ok ekipman tasarlayarak fizyoterapi d\u00fcnyas\u0131na ve spor camias\u0131na e\u015fsiz bir miras b\u0131rakt\u0131.<\/p>\n<p><strong>Pilatesin \u0130nsan V\u00fccuduna Etkileri<\/strong><\/p>\n<p><img decoding=\"async\" class=\"alignnone size-medium wp-image-2996 lazyload\" data-src=\"https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2018\/11\/pilatesin-insan-vucuduna-etkileri-800x533.jpeg\" alt=\"\" width=\"800\" height=\"533\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 800px; --smush-placeholder-aspect-ratio: 800\/533;\" \/>Minder \u00fczerinde ya da \u00f6zel olarak tasarlanm\u0131\u015f aletler \u00fczerinde yap\u0131lan pilates egzersizleri, v\u00fccudun tek bir b\u00f6lgesine odaklanmak yerine t\u00fcm kas gruplar\u0131n\u0131 ayn\u0131 anda \u00e7al\u0131\u015ft\u0131rmay\u0131 esas alan egzersizlerden olu\u015fur. Joseph Pilates, ald\u0131\u011f\u0131m\u0131z her nefes ile ci\u011ferlerimizi temizlememiz ve onlar\u0131 yeni bir hava ile doldurmadan \u00f6nce i\u00e7imizdeki kirli havay\u0131 tamamen bo\u015faltmam\u0131z gerekti\u011fine inan\u0131rd\u0131. Bu y\u00fczden t\u00fcm pilates egzersizlerinin temeli do\u011fru nefes al\u0131p vermeye dayan\u0131r. Do\u011fru nefes teknikleri ile t\u00fcm v\u00fccuda kuvvet ve esneklik kazand\u0131rma amac\u0131n\u0131 ta\u015f\u0131yan pilates egzersizlerinin d\u00fczenli olarak yap\u0131ld\u0131\u011f\u0131 takdirde beden ve zihin sa\u011fl\u0131\u011f\u0131na pek \u00e7ok \u00f6nemli faydas\u0131 bulunur. Beden sa\u011fl\u0131\u011f\u0131 i\u00e7in olduk\u00e7a \u00f6nem ta\u015f\u0131yan bu faydalardan baz\u0131lar\u0131 \u015funlar&#8230;<\/p>\n<ul>\n<li><strong>Dengeli kas geli\u015fimini sa\u011flar<\/strong><\/li>\n<\/ul>\n<p>Sa\u011fl\u0131kl\u0131 bir post\u00fcr olu\u015fturmay\u0131 hedefleyen pilates egzersizleri, g\u00f6vdeyi ayakta tutan b\u00fcy\u00fck kaslar gruplar\u0131n\u0131 \u00e7al\u0131\u015ft\u0131rmaya y\u00f6neliktir. &#8220;Core&#8221; b\u00f6lgesi ad\u0131 verilen bu kas gruplar\u0131n\u0131n dengeli \u015fekilde kuvvetlenmesi, do\u011fru bir post\u00fcr olu\u015fumunun tek yoludur. G\u00fcnl\u00fck ya\u015fant\u0131m\u0131z i\u00e7inde s\u00fcrekli tekrarlad\u0131\u011f\u0131m\u0131z hatal\u0131 duru\u015f \u015fekilleri, post\u00fcr bozukluklar\u0131n\u0131n ana sebeplerinden birini olu\u015fturur. Kar\u0131n b\u00f6lgesindeki kaslar\u0131 ve omurgan\u0131n dik duru\u015funu sa\u011flayan kaslar\u0131 e\u015fit oranda g\u00fc\u00e7lendiren pilates egzersizleri, ofiste veya sosyal ya\u015fant\u0131m\u0131zda fark\u0131nda olmadan yapt\u0131\u011f\u0131m\u0131z duru\u015f bozukluklar\u0131ndan veya travmalardan kaynaklanan deformasyonlar\u0131 d\u00fczeltmeyi ya da bu deformasyonlardan kaynaklanan a\u011fr\u0131lar\u0131 azaltmay\u0131 ama\u00e7lar.<\/p>\n<ul>\n<li><strong>Esnekli\u011fi art\u0131r\u0131r<\/strong><\/li>\n<\/ul>\n<p>Pilates egzersizleri, di\u011fer egzersiz metodlar\u0131n\u0131n aksine birden \u00e7ok d\u00fczlemde hareket etme prensibiyle olu\u015fturulur. Omurgay\u0131 fleksiyondan ekstansiyona; i\u00e7 rotasyondan d\u0131\u015f rotasyona pek \u00e7ok d\u00fczlemde hareket ettiren pilates egzersizleri, v\u00fccudun hareket menzilini art\u0131rmay\u0131 ama\u00e7lar. V\u00fccuda esneklik kazand\u0131r\u0131larak sakatlanma riski minimuma indirilmi\u015f olur.<\/p>\n<ul>\n<li><strong>Kemik yo\u011funlu\u011funuzu art\u0131r\u0131r<\/strong><\/li>\n<\/ul>\n<p>Pilates egzersizlerinde kullan\u0131lan aparatlar, kas geli\u015fiminin yan\u0131 s\u0131ra kemik geli\u015fiminde de \u00f6nemli rol oynar. Mat \u00fczerinde yap\u0131lan pilates egzersizlerinde diren\u00e7 bantlar\u0131yla v\u00fccuda dayan\u0131kl\u0131l\u0131k kazand\u0131r\u0131lmaya \u00e7al\u0131\u015f\u0131l\u0131rken aletli pilateste diren\u00e7 yaylar\u0131 ayn\u0131 i\u015flevi g\u00f6r\u00fcr. Kemik deformasyonu olarak nitelendirilen osteoforoz hastalar\u0131n\u0131n pilates egzersizleri ile hastal\u0131klar\u0131n\u0131n ilerleyi\u015fini durduklar\u0131 ve a\u011fr\u0131 seviyelerini b\u00fcy\u00fck \u00f6l\u00e7\u00fcde azaltt\u0131klar\u0131 bilinir.<\/p>\n<ul>\n<li><strong>V\u00fccut ya\u011f oran\u0131n\u0131 d\u00fc\u015f\u00fcr\u00fcr<\/strong><\/li>\n<\/ul>\n<p>Pilates egzersizleri, birincil olarak kilo verdirme amac\u0131n\u0131 ta\u015f\u0131masa da v\u00fccut metabolizmas\u0131n\u0131 h\u0131zland\u0131rarak ve s\u0131k\u0131la\u015fma sa\u011flayarak ya\u011f daha \u00f6nce bir g\u00f6r\u00fcn\u00fcme kavu\u015fman\u0131za yard\u0131mc\u0131 olur. S\u0131rt, kar\u0131n ve kal\u00e7a kaslar\u0131na odaklanan pilates egzersizleri, t\u00fcm v\u00fccudun \u015fekillenmesini sa\u011flayarak fit bir g\u00f6r\u00fcn\u00fcm elde etmenize olanak tan\u0131r. Pilates seanslar\u0131ndan etkili sonu\u00e7lar elde edebilmek i\u00e7in egzersiz program\u0131n\u0131n aksat\u0131lmadan d\u00fczenli olarak uygulanmas\u0131 gerekir. Haftan\u0131n 3-4 g\u00fcn\u00fc d\u00fczenli olarak uygulanan pilates egzersizlerinin v\u00fccutta belirgin etkilerini k\u0131sa s\u00fcrede g\u00f6rmek m\u00fcmk\u00fcn olur.<\/p>\n<ul>\n<li><strong>S\u0131rt ve bel a\u011fr\u0131lar\u0131n\u0131 dindirir<\/strong><\/li>\n<\/ul>\n<p>Pilates kuramlar\u0131na g\u00f6re sa\u011fl\u0131ks\u0131z bir omurga, s\u0131rt ve bel a\u011fr\u0131lar\u0131n\u0131n birincil sebebini olu\u015fturur. V\u00fccudun merkezini olu\u015fturan &#8220;Core&#8221; b\u00f6lgesini g\u00fc\u00e7lendiren pilates egzersizleri, g\u00fc\u00e7l\u00fc kar\u0131n kaslar\u0131 ile bel ve s\u0131rt b\u00f6lgesini b\u00fcy\u00fck \u00f6l\u00e7\u00fcde destekleyerek ideal bir omurga duru\u015funun olu\u015fmas\u0131n\u0131 sa\u011flar. Deneyimli pilates e\u011fitmenleri taraf\u0131ndan bel ve boyun f\u0131t\u0131\u011f\u0131 hastalar\u0131 i\u00e7in \u00f6zel olarak haz\u0131rlanan egzersiz programlar\u0131 sayesinde bu tarz eklem rahats\u0131zl\u0131\u011f\u0131 ya\u015fayan hastalar, herhangi bir cerrahi operasyona gerek kalmadan a\u011fr\u0131lar\u0131n\u0131 b\u00fcy\u00fck \u00f6l\u00e7\u00fcde azaltabilirler.<\/p>\n<ul>\n<li><strong>Daha konforlu bir hamilelik sa\u011flar<\/strong><\/li>\n<\/ul>\n<p>Pilates, hamilelik d\u00f6neminde olan veya yeni do\u011fum yapm\u0131\u015f kad\u0131nlar i\u00e7in en ideal spor t\u00fcr\u00fc olarak g\u00f6sterilir. <strong>Pilates egzersizliklerinin b\u00fcy\u00fck oranda modifiye edilerek yap\u0131ld\u0131\u011f\u0131 hamile pilatesi, kad\u0131nlar\u0131n daha konforlu bir hamilelik d\u00f6nemi ge\u00e7irmesini sa\u011flar.<\/strong> Do\u011fumun rahat bir \u015fekilde ger\u00e7ekle\u015febilmesi i\u00e7in g\u00fc\u00e7l\u00fc pelvis kaslar\u0131n\u0131n yan\u0131 s\u0131ra g\u00fc\u00e7l\u00fc bel ve bacak kaslar\u0131na da ihtiya\u00e7 vard\u0131r. Bu b\u00f6lgelere odaklanarak d\u00fczenli olarak yap\u0131lan bir egzersiz program\u0131, do\u011fumun \u00e7ok daha kolay ve sa\u011fl\u0131kl\u0131 bir \u015fekilde ger\u00e7ekle\u015febilmesine olanak tan\u0131r. Ayr\u0131ca pilates, kad\u0131nlar\u0131n do\u011fum s\u0131ras\u0131nda olu\u015fan v\u00fccut deformasyonunun etkilerini yok etmek i\u00e7in de do\u011fum sonras\u0131nda tercih etti\u011fi egzersiz t\u00fcrlerinin ba\u015f\u0131nda gelir.<\/p>\n<p><strong>Pilates Ekolleri<\/strong><\/p>\n<p><img decoding=\"async\" class=\"alignnone size-medium wp-image-2994 lazyload\" data-src=\"https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2018\/11\/pilates-ekolleri-800x571.jpeg\" alt=\"\" width=\"800\" height=\"571\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 800px; --smush-placeholder-aspect-ratio: 800\/571;\" \/>Joseph Pilates&#8217;in 1900&#8217;lerin ba\u015f\u0131nda geli\u015ftirdi\u011fi klasik pilates, g\u00fcn\u00fcm\u00fcze gelene dek d\u00fcnyan\u0131n pek \u00e7ok yerinde farkl\u0131 e\u011fitmenler taraf\u0131ndan benimsenerek farkl\u0131 pilates ekollerinin temelini olu\u015fturdu. <strong>Basi, Balanced Body, Stott, Polestar<\/strong> gibi pilates ekolleri, d\u00fcnyan\u0131n d\u00f6rt bir yan\u0131nda benimsenen ve uygulanan pilates ekollerinden birka\u00e7\u0131. T\u00fcm pilates ekolleri, beden ve zihin sa\u011fl\u0131\u011f\u0131n\u0131n geli\u015fimi i\u00e7in do\u011fru nefes teknikleri ile kas gruplar\u0131n\u0131n aktif \u015fekilde \u00e7al\u0131\u015ft\u0131r\u0131lmas\u0131 prensibine dayansa da kendi i\u00e7lerinde bir tak\u0131m farkl\u0131l\u0131klar bar\u0131nd\u0131r\u0131rlar.<\/p>\n<p><strong>Basi Pilates<\/strong>, egzersizler metodunu &#8220;block system&#8221; prensibine dayand\u0131r\u0131r. Hareketin t\u00fcm d\u00fczlemlerine ve \u00e7ok say\u0131da kas grubuna hitap ederek; derslerin esnek bir \u00e7er\u00e7evede ve a\u015famal\u0131 olarak ilerlemesini sa\u011flar. Klasik pilatesin \u00e7a\u011fda\u015f bir yorumlamas\u0131 olan <strong>Stott Pilates<\/strong>, omurga sa\u011fl\u0131\u011f\u0131n\u0131 korumaya veya kaybedilen ideal omurga duru\u015funu geri kazanmaya y\u00f6nelik bir egzersiz serisi sunar. Fizik tedavi ve rehabilitasyon esaslar\u0131na dayanan <strong>Polestor Pilates<\/strong> ise, herhangi bir travma sonucunda v\u00fccut fonksiyonlar\u0131n\u0131 do\u011fru \u015fekilde kullanamayan ki\u015filere y\u00f6nelik egzersizler i\u00e7erir. Kaslar\u0131n esnemesi ve uzayabilmesi i\u00e7in \u00e7e\u015fitli ekipmanlar ile egzersiz program\u0131n\u0131 destekleyen Polestor, egzersiz s\u0131ras\u0131nda Core b\u00f6lgesinin yan\u0131 s\u0131ra zihne de odaklan\u0131r. D\u00fcnyan\u0131n en b\u00fcy\u00fck pilates ekipman \u00fcreticilerinden biri olan <strong>Balanced Body i<\/strong>se do\u011fru nefes teknikleri ile Core b\u00f6lgesinin aktif edilerek dengeli kas geli\u015fimi ile t\u00fcm v\u00fccudun kuvvetlendirilebilece\u011fi esas\u0131na dayan\u0131r.<\/p>\n<p>Hangi ekol\u00fc se\u00e7erseniz se\u00e7in, pilatesin v\u00fccudunuz \u00fczerindeki misyonu temelde ayn\u0131d\u0131r. Derin kas gruplar\u0131n\u0131 aktif edildi\u011fi ve do\u011fru nefes teknikleri ile kan dola\u015f\u0131m\u0131n\u0131n h\u0131zland\u0131r\u0131ld\u0131\u011f\u0131 ve b\u00f6ylece daha sa\u011fl\u0131kl\u0131 bir bedene sahip olman\u0131n temellerinin at\u0131ld\u0131\u011f\u0131 pilates egzersizleri, bedeninizi ve i\u00e7inizdeki potansiyeli yeniden ke\u015ffetmenizi sa\u011flar.<\/p>\n<p><strong>Pilatese Ba\u015flamadan \u00d6nce Dikkat Etmeniz Gerekenler<\/strong><\/p>\n<p><img decoding=\"async\" class=\"alignnone size-medium wp-image-2995 lazyload\" data-src=\"https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2018\/11\/pilatese-baslamadan-once-800x524.jpeg\" alt=\"\" width=\"800\" height=\"524\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 800px; --smush-placeholder-aspect-ratio: 800\/524;\" \/>Pilates egzersizleri, Aletli (Reformer) Pilates ve Mat Pilates olarak ikiye ayr\u0131l\u0131r. Reformer, Cadillac, Barrel gibi baz\u0131 makinelerin kullan\u0131ld\u0131\u011f\u0131 <strong>Aletli Pilates<\/strong>, pilates st\u00fcdyolar\u0131nda e\u011fitmen e\u015fli\u011finde yap\u0131l\u0131rken <strong>Mat Pilates<\/strong> evinizde ya da diledi\u011finiz herhangi bir yerde kolayl\u0131kla uygulayabilece\u011finiz \u00e7e\u015fitli seviyelerden olu\u015fan egzersizleri i\u00e7erir. \u015eayet herhangi bir e\u011fitmen deste\u011fi olmaks\u0131z\u0131n pilates yapacaksan\u0131z dikkat etmeniz gereken baz\u0131 noktalar vard\u0131r.<\/p>\n<ol>\n<li>Genel sa\u011fl\u0131k durumunuzun pilates yapmaya elveri\u015fli oldu\u011fundan emin olmal\u0131s\u0131n\u0131z. Egzersiz program\u0131na ba\u015flamadan \u00f6nce bir doktor g\u00f6zetiminden ge\u00e7meniz faydal\u0131d\u0131r.<\/li>\n<li>Herhangi bir ortopedik rahats\u0131zl\u0131\u011f\u0131n\u0131z var ise egzersiz program\u0131n\u0131z\u0131 ona g\u00f6re d\u00fczenlemelisiniz. Aksi takdirde rahats\u0131z olan b\u00f6lgeye daha fazla y\u00fcklenerek a\u011fr\u0131lar\u0131n\u0131z\u0131 art\u0131rman\u0131z olas\u0131d\u0131r.<\/li>\n<li>Egzersiz yapt\u0131\u011f\u0131n\u0131z yerin do\u011fru havaland\u0131r\u0131lm\u0131\u015f oldu\u011fundan emin olmal\u0131s\u0131n\u0131z. Pilates, nefes odakl\u0131 bir egzersiz oldu\u011fu i\u00e7in bulundu\u011funuz ortam\u0131n havas\u0131 \u00e7ok \u00f6nemlidir.<\/li>\n<li>Egzersizleri m\u00fcmk\u00fcnse ayna kar\u015f\u0131s\u0131nda yapmaya \u00e7al\u0131\u015fmal\u0131s\u0131n\u0131z. Bu sayede hem hareketleri do\u011fru yap\u0131p yapmad\u0131\u011f\u0131n\u0131z\u0131 hem de performans\u0131n\u0131z\u0131 g\u00f6zlemleyebilirsiniz.<\/li>\n<li>Egzersiz esnas\u0131nda v\u00fccudunuz su kaybetti\u011fi i\u00e7in yan\u0131n\u0131zda mutlaka su bulundurmal\u0131s\u0131n\u0131z.<\/li>\n<\/ol>\n<p><strong>Evde Kolayl\u0131kla Kullanabilece\u011finiz Pilates Ekipmanlar\u0131<\/strong><\/p>\n<p><img decoding=\"async\" class=\"alignnone size-medium wp-image-2993 lazyload\" data-src=\"https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2018\/11\/ev-pilates-ekipmanlar\u0131-800x533.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>\n<ul>\n<li><strong>Pilates minderi<\/strong><\/li>\n<\/ul>\n<p>Minder se\u00e7iminiz, pilatese ba\u015flarken dikkat etmeniz gereken kriterlerin ba\u015f\u0131nda gelir. Kau\u00e7uk ya da s\u0131k\u0131\u015ft\u0131r\u0131lm\u0131\u015f k\u00f6p\u00fckten elde edilen minderin kal\u0131nl\u0131\u011f\u0131 minumum 1,5 cm olmal\u0131d\u0131r. Malzeme yo\u011funlu\u011fu y\u00fcksek olan minderler, darbe emilimini azalt\u0131r ve eklemlerinizi korur. Dikkat etmeniz gereken bir di\u011fer husus ise minderin alt tabakas\u0131n\u0131n kaymayan bir yap\u0131ya sahip olmas\u0131d\u0131r. Bu sayede egzersiz s\u0131ras\u0131nda olu\u015fabilecek kaza riski de minimuma indirilmi\u015f olur. Kaliteli bir minder, konforlu bir pilates seas\u0131n\u0131n olmazsa olmaz\u0131d\u0131r. <a href=\"https:\/\/www.hepsiburada.com\/pilates-malzemeleri-c-367867\">Hepsiburada.com<\/a>&#8216;da her b\u00fct\u00e7eye ve zevke uygun modelleri bulmak m\u00fcmk\u00fcn.<\/p>\n<ul>\n<li><strong>Pilates topu ( Denge topu)<\/strong><\/li>\n<\/ul>\n<p>Denge ve koordinasyon becerilerini geli\u015ftirmek i\u00e7in tasarlanan pilates topu, pilates egzersizlerinde en \u00e7ok tercih edilen ekipmanlardan biridir. Ki\u015filerin boy ve kilo \u00f6l\u00e7\u00fcs\u00fcne g\u00f6re tasarlanan pilates toplar\u0131, 4 farkl\u0131 ebatta piyasaya sunuluyor.<\/p>\n<p>Boyu 1,50 cm &#8211; 1,60 cm aras\u0131nda olanlar 55 cm&#8217;lik,<\/p>\n<p>Boyu 1,60 cm &#8211; 1,70 cm olanlar 65 cm&#8217;lik,<\/p>\n<p>Boyu 1,70 cm &#8211; 1,80 cm aras\u0131nda olanlar 75 cm&#8217;lik,<\/p>\n<p>Boyu 1,80 cm &#8211; 1,90 cm aras\u0131nda olanlar 85 cm&#8217;lik toplar\u0131 tercih edebilirler. <a href=\"https:\/\/www.hepsiburada.com\/ara?q=pilates+topu\">Pilates topu<\/a> kategorisinde \u00e7ok say\u0131da marka alternatifini Hepsiburada.com \u00fczerinden inceleyebilirsiniz. Pilates topunun yan\u0131 s\u0131ra yar\u0131m k\u00fcre \u015feklindeki Bosu toplar\u0131 da pilates tutkusunu bir \u00fcst seviyeye ta\u015f\u0131mak isteyenlerin favori ekipman\u0131 olarak \u00f6ne \u00e7\u0131k\u0131yor.<\/p>\n<p><img decoding=\"async\" class=\"alignnone size-medium wp-image-2992 lazyload\" data-src=\"https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2018\/11\/ev-icin-pilates-ekipmanlar\u0131-800x450.jpg\" alt=\"\" width=\"800\" height=\"450\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 800px; --smush-placeholder-aspect-ratio: 800\/450;\" \/><\/p>\n<ul>\n<li><strong>Diren\u00e7 band\u0131<\/strong><\/li>\n<\/ul>\n<p>Ayak parma\u011f\u0131m\u0131zdan ba\u015f\u0131m\u0131za kadar t\u00fcm kas gruplar\u0131n\u0131 bir arada \u00e7al\u0131\u015ft\u0131rarak g\u00fc\u00e7lendiren, minimum hareket ile maksimum performans sa\u011flayan diren\u00e7 bantlar\u0131, di\u011fer ad\u0131yla pilates bantlar\u0131, evde pilates yapanlar\u0131n vazge\u00e7emedi\u011fi \u00fcr\u00fcnlerden biri. Diren\u00e7 bantlar\u0131, egzersize ba\u015flamadan \u00f6nce kaslar\u0131 \u0131s\u0131tmak i\u00e7in de kullan\u0131l\u0131r. Kolayca yan\u0131n\u0131zda ta\u015f\u0131yarak outdoor aktivitelerinize de dahil edebilece\u011finiz diren\u00e7 bantlar\u0131, ba\u015flang\u0131\u00e7, orta ve \u00fcst seviye olmak \u00fczere \u00fc\u00e7 farkl\u0131 zorluk derecesi ile piyasaya sunulur.<\/p>\n<ul>\n<li><strong>Pilates \u00e7emberi<\/strong><\/li>\n<\/ul>\n<p>Kaslar\u0131n direncini art\u0131rarak g\u00fc\u00e7lendirilmesi i\u00e7in tasarlanan pilates \u00e7emberi, kol, g\u00f6\u011f\u00fcs, i\u00e7 ve d\u0131\u015f bacak kaslar\u0131na odaklan\u0131r. Fizik tedavi ekipman\u0131 olarak da kullan\u0131lan pilates \u00e7emberi, post\u00fcr bozuklu\u011fu olan hastalar\u0131n hatal\u0131 duru\u015f pozisyonlar\u0131n\u0131 d\u00fczeltmek i\u00e7in kullan\u0131l\u0131r. Evde kulland\u0131\u011f\u0131n\u0131z pilates ekipmanlar\u0131n\u0131za pilates \u00e7emberini de dahil ederek \u00e7ok daha s\u0131k\u0131 bir v\u00fccuda kavu\u015fabilirsiniz.<\/p>\n<p>Pilatesi yaln\u0131zca bir spor dal\u0131 veya fizik tedavi y\u00f6ntemi olarak tan\u0131mlamak, onun y\u00fczy\u0131llar \u00f6ncesine dayanan k\u00f6kenine ve felsefesine haks\u0131zl\u0131k olur. <strong>Pilates, g\u00fcn\u00fcm\u00fcz d\u00fcnyas\u0131nda ofiste saatlerini harcayan modern insan profilinin zihnine ve bedenine ayn\u0131 anda dokunarak daha sa\u011fl\u0131kl\u0131 bir beden yaratmay\u0131 ba\u015farm\u0131\u015f bir ya\u015fam felsefesidir.<\/strong> Hi\u00e7bir ya\u015f, cinsiyet veya toplumsal s\u0131n\u0131f g\u00f6zetmeksizin toplumun her kesimine uygun olan bu egzersiz bi\u00e7imi ile hayat konforunuzu k\u0131sa s\u00fcrede \u00fcst seviyelere ta\u015f\u0131yabilmeniz m\u00fcmk\u00fcn.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Pilates, 20. y\u00fczy\u0131l\u0131n ba\u015f\u0131nda Joseph Hubertus Pilates taraf\u0131ndan v\u00fccut kaslar\u0131n\u0131 kuvvetlendirmek ve esnekli\u011fini art\u0131rmak \u00fczere geli\u015ftirilmi\u015f bir egzersizler b\u00fct\u00fcn\u00fc. 1880 [&hellip;]<\/p>\n","protected":false},"author":0,"featured_media":2998,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[191],"tags":[],"class_list":["post-2982","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 v27.3) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Yeni Ba\u015flayanlar \u0130\u00e7in Pilates - 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-pilates\/\" \/>\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 Pilates\" \/>\n<meta property=\"og:description\" content=\"Pilates, 20. y\u00fczy\u0131l\u0131n ba\u015f\u0131nda Joseph Hubertus Pilates taraf\u0131ndan v\u00fccut kaslar\u0131n\u0131 kuvvetlendirmek ve esnekli\u011fini art\u0131rmak \u00fczere geli\u015ftirilmi\u015f bir\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.hepsiburada.com\/hayatburada\/yeni-baslayanlar-icin-pilates\/\" \/>\n<meta property=\"og:site_name\" content=\"Hayatburada\" \/>\n<meta property=\"article:published_time\" content=\"2019-05-21T09:43:00+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2018\/11\/yeni-baslayanlar-icin-pilates.jpeg\" \/>\n\t<meta property=\"og:image:width\" content=\"1280\" \/>\n\t<meta property=\"og:image:height\" content=\"853\" \/>\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=\"11 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-pilates\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.hepsiburada.com\\\/hayatburada\\\/yeni-baslayanlar-icin-pilates\\\/\"},\"author\":{\"name\":\"\",\"@id\":\"\"},\"headline\":\"Yeni Ba\u015flayanlar \u0130\u00e7in Pilates\",\"datePublished\":\"2019-05-21T09:43:00+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/www.hepsiburada.com\\\/hayatburada\\\/yeni-baslayanlar-icin-pilates\\\/\"},\"wordCount\":2179,\"image\":{\"@id\":\"https:\\\/\\\/www.hepsiburada.com\\\/hayatburada\\\/yeni-baslayanlar-icin-pilates\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/www.hepsiburada.com\\\/hayatburada\\\/wp-content\\\/uploads\\\/2018\\\/11\\\/yeni-baslayanlar-icin-pilates.jpeg\",\"articleSection\":[\"Spor &amp; 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