{"id":36064,"date":"2023-05-31T09:00:25","date_gmt":"2023-05-31T06:00:25","guid":{"rendered":"https:\/\/www.hepsiburada.com\/hayatburada\/?p=36064"},"modified":"2023-10-24T09:50:21","modified_gmt":"2023-10-24T06:50:21","slug":"cene-kasi-nasil-guclendirilir-egzersizler-ve-ipuclari","status":"publish","type":"post","link":"https:\/\/www.hepsiburada.com\/hayatburada\/cene-kasi-nasil-guclendirilir-egzersizler-ve-ipuclari\/","title":{"rendered":"\u00c7ene Kas\u0131 Nas\u0131l G\u00fc\u00e7lendirilir? Egzersizler ve \u0130pu\u00e7lar\u0131"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">\u00c7ene kas\u0131, v\u00fccudumuzda en fazla kullan\u0131lan kast\u0131r. G\u00fcn i\u00e7inde s\u0131kl\u0131kla kulland\u0131\u011f\u0131m\u0131z bu kas\u0131n sa\u011fl\u0131kl\u0131 olmas\u0131 \u00e7ok \u00f6nemlidir. \u00c7ene kas\u0131nda meydana gelen herhangi bir sorun, ki\u015finin yeme, i\u00e7me, konu\u015fma hatta g\u00fcl\u00fcmsemesinde bile olumsuz etki yarat\u0131r. \u00c7ene kas\u0131n\u0131n sa\u011fl\u0131\u011f\u0131n\u0131n korunmas\u0131, e\u011fer sorun var ise d\u00fczeltilmesi gerekir. \u00c7ene eklemlerinin g\u00fc\u00e7lendirilmesi yada sa\u011fl\u0131kl\u0131 bir hal almas\u0131 i\u00e7in \u00f6zel egzersizler vard\u0131r. Bu egzersizleri d\u00fczenli olarak tekrar edip sa\u011fl\u0131kl\u0131 ve g\u00fc\u00e7l\u00fc \u00e7ene eklemlerine sahip olmak m\u00fcmk\u00fcn.\u00a0<\/span><\/p>\n<h2><b>\u00c7ene Kas\u0131 Nas\u0131l G\u00fc\u00e7lendirilir<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">\u00c7ene kaslar\u0131n\u0131n g\u00fc\u00e7lendirilmesi i\u00e7in \u00e7ene kas\u0131 g\u00fc\u00e7lendirme egzersizleri vard\u0131r. Bu egzersizler hem doktor kontrol\u00fcnde hem de evde yap\u0131lmaktad\u0131r. \u00c7ene eklemlerinde meydana gelen herhangi bir sorun nedeni ile ki\u015finin g\u00fcnl\u00fck ya\u015fam\u0131 olumsuz etkileniyorsa egzersizlerin mutlaka doktor kontrol\u00fcnde yap\u0131lmas\u0131 gerekir. B\u00f6yle bir durumda hastan\u0131n doktoruna verdi\u011fi bilgiler ve muayene verileri bir araya toplan\u0131r. Elde edilen veriler ile en do\u011fru egzersiz program\u0131 belirlenerek tedaviye ba\u015flan\u0131r. \u00c7ene kaslar\u0131 nedeni ile g\u00fcnl\u00fck hayat\u0131 etkileyen bir sorun ya\u015fanm\u0131yorsa ki\u015filer evde de kendileri de \u00e7ene egzersizleri yapabilir. Bu durumda ki\u015fi kendisi \u00e7enesine vermek istedi\u011fi \u015fekle g\u00f6re gerekli g\u00f6rd\u00fc\u011f\u00fc egzersiz hareketlerini programa ekler.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u00c7ene eklemlerini g\u00fc\u00e7lendirmek i\u00e7in farkl\u0131 b\u00f6lgeleri \u00e7al\u0131\u015ft\u0131ran hareketler bulunmaktad\u0131r. Hareketleri se\u00e7erken \u00e7ene yap\u0131n\u0131zda nas\u0131l bir de\u011fi\u015fiklik yapmak istedi\u011finize karar verip do\u011fru se\u00e7imi yapman\u0131z gerekir. E\u011fer bu konuda zorlan\u0131yorsan\u0131z profesyonel destek ile kendinize bir program olu\u015fturabilirsiniz. Verilen bu egzersiz program\u0131n\u0131 evde kendiniz uygulay\u0131p sonu\u00e7lar\u0131 ile doktorunuz ile birlikte de\u011ferlendirebilirsiniz.\u00a0<\/span><\/p>\n<p><img decoding=\"async\" class=\"alignnone size-full wp-image-36095 lazyload\" data-src=\"https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2023\/05\/cene-kasi2.jpg\" alt=\"\" width=\"1280\" height=\"853\" data-srcset=\"https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2023\/05\/cene-kasi2.jpg 1280w, https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2023\/05\/cene-kasi2-300x200.jpg 300w, https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2023\/05\/cene-kasi2-1024x682.jpg 1024w, https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2023\/05\/cene-kasi2-768x512.jpg 768w\" data-sizes=\"(max-width: 1280px) 100vw, 1280px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 1280px; --smush-placeholder-aspect-ratio: 1280\/853;\" \/><\/p>\n<h2><b>\u00c7ene Egzersizi Yaparken Dikkat Edilmesi Gerekenler<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Evde \u00e7ene kas\u0131 g\u00fc\u00e7lendirme egzersizlerine ge\u00e7meden \u00f6nce egzersizleri yaparken dikkat edilmesi gerekenlere k\u0131saca de\u011finmek istiyoruz.\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Egzersizler i\u00e7in en \u00f6nemli nokta hareketlere d\u00fczenli devam edilmesidir. Egzersizlerin etkilerini g\u00f6rmek i\u00e7in her g\u00fcn, belirli set say\u0131lar\u0131nda hareketleri yapman\u0131z gerekir.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0130lk g\u00fcnler hareketler aras\u0131nda 1-2 dakika dinlenme s\u00fcresi b\u0131rakabilirsiniz. Sonraki g\u00fcnler kaslar\u0131n\u0131z al\u0131\u015faca\u011f\u0131 i\u00e7in bekleme s\u00fcresine gerek olmayacakt\u0131r.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hareketleri uygularken kaslar\u0131n\u0131z\u0131n kas\u0131ld\u0131\u011f\u0131n\u0131 mutlaka hissedin. E\u011fer bu his olmaz ise hareketi ba\u015ftan al\u0131p do\u011fru bir \u015fekilde yap\u0131n.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Egzersizler s\u0131ras\u0131nda \u00e7ene b\u00f6lgesinde \u015fiddetli bir a\u011fr\u0131 olursa hareketi hemen b\u0131rak\u0131n. A\u011fr\u0131 devam ederse krem ile ovup hafifletmeye \u00e7al\u0131\u015f\u0131n.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00c7ene egzersizlerinde de di\u011fer v\u00fccut egzersizlerinde oldu\u011fu gibi ani hareketlerden uzak durun. Egzersiz hareketlerini ritmik ve dikkatli bir \u015fekilde yap\u0131n.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">T\u0131pk\u0131 v\u00fccudun di\u011fer b\u00f6lgelerindeki egzersizlerde oldu\u011fu gibi \u00e7ene egzersizi yaparken de \u00f6zel bir alan\u0131n\u0131z olsun. M\u00fcmk\u00fcnse bir <a href=\"https:\/\/www.hepsiburada.com\/ara?q=yoga+minderi\"><strong>yoga mat\u0131<\/strong><\/a> yada spor mat\u0131 \u00fczerinde egzersizleri uygulamaya \u00e7al\u0131\u015f\u0131n. B\u00f6ylece daha disiplinli \u00e7al\u0131\u015f\u0131p egzersizleri d\u00fczene sokmak daha kolay olacakt\u0131r.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00c7ene egzersizlerini uygulamak i\u00e7in g\u00fcn i\u00e7ine belirli bir saat ay\u0131r\u0131n. Bu saat dilimi her g\u00fcn m\u00fcsait olaca\u011f\u0131n\u0131z bir saat olsun. \u00d6rne\u011fin sabah saatlerinde veya ak\u015fam uyumadan \u00f6nce belirli saatlerde program\u0131n\u0131z\u0131 uygulayabilirsiniz.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Genel olarak yukar\u0131daki maddelere dikkat edilmesi \u00e7ene egzersizleri i\u00e7in \u00f6nemlidir. \u00d6nemli noktalar\u0131n ard\u0131ndan art\u0131k egzersizlerin kendilerine ge\u00e7ebiliriz.<\/span><\/p>\n<h2><b>\u00c7ene Egzersizleri<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">\u00c7ene eklemlerini g\u00fc\u00e7lendirmek ve keskin \u00e7ene hatlar\u0131na sahip olmak i\u00e7in uygulanan hareketlere \u00e7ene egzersizleri denilmektedir. Boyun ve yanaklar\u0131 da i\u00e7ine alan bir b\u00f6lgeyi \u00e7al\u0131\u015ft\u0131rmaya yarayan bu hareketlerin bir k\u0131sm\u0131n\u0131 yada hepsini program\u0131n\u0131za dahil edebilirsiniz.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u00c7ene egzersizlerine ba\u015flamadan \u00f6nce \u0131s\u0131nma hareketlerini yap\u0131n. Bunun i\u00e7in bir spor mat\u0131 \u00fczerine uzan\u0131n. Ba\u015f\u0131n\u0131z\u0131 yava\u015f\u00e7a 4-5 cm kadar havaya kald\u0131r\u0131n. Sonras\u0131nda \u00e7enenizi g\u00f6\u011f\u00fcs hizas\u0131na getirin. Ard\u0131ndan ba\u015f\u0131n\u0131z\u0131 yeniden yere uzat\u0131p rahat pozisyon al\u0131n. 1 dakika kadar dinlenip hareketi 14 defa daha tekrar edin. Toplam 15 kere bu hareketi yapt\u0131ktan sonra as\u0131l egzersizlere ge\u00e7ebilirsiniz.\u00a0<\/span><\/p>\n<h3><b>Ba\u015f \u0130leri-Geri Hareketi<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Hareketi yapmak i\u00e7in dizlerinizin \u00fczerine \u00e7\u00f6k\u00fcn ve dik bir \u015fekilde dizlerinize oturun. Omurgan\u0131z\u0131 dik pozisyona getirin. \u00c7ene yere paralel konumda iken v\u00fccudunuzu hareket ettirmeden sadece ba\u015f\u0131n\u0131z\u0131 1-2 santim ileri \u00e7ekin. \u00c7ene kaslar\u0131n\u0131n bu esnada kas\u0131ld\u0131\u011f\u0131n\u0131z hissedin. Bu histen sonra ba\u015f\u0131n\u0131z\u0131 bu sefer 1-2 santim geri \u00e7ekin. Ayn\u0131 hareketi 15 kere tekrar edin. Bir seti tamamlad\u0131ktan sonra 1 dakika dinlenin. Sonras\u0131nda 2 set halinde ayn\u0131 hareketi 15 kere daha tekrar edin.\u00a0<\/span><\/p>\n<h3><b>Y\u00fcz ve \u00c7ene Kaslar\u0131 Yukar\u0131 Hareketi<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Yine dik oturur pozisyon al\u0131n. Hareket boyunca a\u011fz\u0131n\u0131z\u0131 kapal\u0131 tutun. \u00c7enenizi kald\u0131rabildi\u011finiz kadar yukar\u0131 kald\u0131r\u0131n. Sonras\u0131nda alt duda\u011f\u0131n\u0131z\u0131 b\u00fczerek yukar\u0131 do\u011fru \u00e7ekebildi\u011finiz kadar \u00e7ekin. Bu pozisyonda 10 saniye \u00e7ene kaslar\u0131n\u0131z\u0131 gerin. Daha sonra ilk pozisyona d\u00f6k\u00fcp hareketi tekrar edin. Hareketi 3 set halinde yap\u0131n. Her sette 10 saniye pozisyonda bekleyerek 15 kere hareketi tekrar edin. Setler aras\u0131nda 1-2 dakika \u00e7ene kaslar\u0131n\u0131 dinlendirme s\u00fcresi ay\u0131r\u0131n.\u00a0<\/span><\/p>\n<h3><b>\u00c7ene Alt\u0131 Germe Hareketi<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Hareket i\u00e7in a\u011fz\u0131n\u0131z kapal\u0131yken dilinizi di\u015flerinizin aras\u0131na \u00fcst dama\u011f\u0131n\u0131za dayay\u0131n. Dilinizle dama\u011f\u0131n\u0131za bask\u0131 uygulayarak kaslar\u0131n kas\u0131lmas\u0131n\u0131 sa\u011flay\u0131n. Bu pozisyonda bir \u015feyler m\u0131r\u0131ldanmaya \u00e7al\u0131\u015f\u0131n. B\u00f6ylece kaslar\u0131n\u0131z\u0131n aktifle\u015fmesini sa\u011flay\u0131n. 5 saniye bu \u015fekilde bekleyip pozisyonun ba\u015f\u0131na d\u00f6n\u00fcn. Ayn\u0131 hareketi beklemeden 15 kere tekrar edin. Bu \u015fekilde bir seti bitirip 2 dakika dinlenin. Sonras\u0131nda 2 set daha ayn\u0131 hareketi uygulay\u0131n.\u00a0<\/span><\/p>\n<h3><b>Kas Dinlendirme Hareketi<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">\u00c7ene kaslar\u0131n\u0131n yorulmaya ba\u015flad\u0131\u011f\u0131n\u0131 anlad\u0131\u011f\u0131n\u0131zda bu dinlendirme hareketi yapabilirsiniz. Hareket i\u00e7in a\u011fz\u0131n\u0131z\u0131 hava ile doldurun. Sonras\u0131nda havan\u0131n \u00e7\u0131kmayaca\u011f\u0131 \u015fekilde s\u0131k\u0131ca kapat\u0131n. A\u011fz\u0131n\u0131zdaki havay\u0131 ilk olarak sa\u011f yana\u011f\u0131n\u0131za getirin. Sol yana\u011f\u0131nda hi\u00e7 hava kalmamas\u0131na dikkat edin. 2 saniye kadar bekleyip havay\u0131 sol yana\u011f\u0131n\u0131za getirin. Bu \u015fekilde a\u011fz\u0131n\u0131z\u0131n i\u00e7indeki havay\u0131 bir sa\u011f bir sol yana\u011f\u0131na ge\u00e7irerek y\u00fcz kaslar\u0131n\u0131z\u0131 dinlendirin. Harekete 20 saniye kadar devam edebilirsiniz. Daha sonra dinlenen kaslar\u0131 yormaya devam edebilirsiniz.\u00a0<\/span><\/p>\n<p><img decoding=\"async\" class=\"alignnone size-full wp-image-36094 lazyload\" data-src=\"https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2023\/05\/cene-kasi.jpg\" alt=\"\" width=\"1280\" height=\"1920\" data-srcset=\"https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2023\/05\/cene-kasi.jpg 1280w, https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2023\/05\/cene-kasi-200x300.jpg 200w, https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2023\/05\/cene-kasi-683x1024.jpg 683w, https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2023\/05\/cene-kasi-768x1152.jpg 768w, https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2023\/05\/cene-kasi-1024x1536.jpg 1024w\" data-sizes=\"(max-width: 1280px) 100vw, 1280px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 1280px; --smush-placeholder-aspect-ratio: 1280\/1920;\" \/><\/p>\n<h3><b>G\u00f6r\u00fcnmez Kalem Hareketi<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Hem \u00e7ene hem y\u00fcz kaslar\u0131n\u0131n gerilmesine yard\u0131mc\u0131 olmak i\u00e7in bu hareketi uygulayabilirsiniz. Hareket i\u00e7in hayalinizde bir kalem canland\u0131r\u0131n. Kalemi dudaklar\u0131n\u0131z\u0131n aras\u0131na alm\u0131\u015f gibi y\u00fcz\u00fcn\u00fcz\u00fc \u015fekillendirin. Dudaklar\u0131n\u0131z\u0131n aras\u0131ndaki bu g\u00f6r\u00fcnmez kalem ile bir ka\u00e7 kelime yaz\u0131yor gibi yap\u0131n. Bu i\u015flemi en az 20 saniye kadar devam ettirin. Birinci setten sonra 2 set daha uygulayabilirsiniz.\u00a0<\/span><\/p>\n<h3><b>Di\u015f S\u0131kma Hareketi<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">T\u00fcm y\u00fcz ve \u00e7ene kaslar\u0131n\u0131 \u00e7al\u0131\u015ft\u0131rmak i\u00e7in di\u015f s\u0131kma hareketini yap\u0131n. Bu hareket i\u00e7in sanki di\u015flerinizin aras\u0131nda bir \u015fey varm\u0131\u015f da onu s\u0131k\u0131yormu\u015fsunuz gibi d\u00fc\u015f\u00fcn\u00fcn. Hareketi yaparken kesinlikle di\u015flerinize bask\u0131 uygulay\u0131p ger\u00e7ekten s\u0131kmay\u0131n. Burada sadece di\u015f s\u0131k\u0131yor gibi yap\u0131p \u00e7ene kaslar\u0131n\u0131n gerilmesini sa\u011flay\u0131n. Hareketi 20 saniye kadar uygulay\u0131p serbest b\u0131rak\u0131n. Sonras\u0131nda 2 set daha ayn\u0131 s\u00fcre ile hareketi tekrar edin.\u00a0<\/span><\/p>\n<h3><b>A\u011f\u0131z A\u00e7ma Hareketi<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Hareketi yapmak i\u00e7in dik bir \u015fekilde pozisyon al\u0131n. A\u011fz\u0131n\u0131z\u0131 a\u00e7abildi\u011finiz kadar a\u00e7\u0131p &#8220;O&#8221; sesi \u00e7\u0131kar\u0131n. Hemen sonras\u0131nda a\u011fz\u0131n\u0131z\u0131 yana do\u011fru gerebildi\u011finiz kadar gerip &#8220;E&#8221; sesi \u00e7\u0131kar\u0131n. Ara vermeden yava\u015f\u00e7a sesleri \u00e7\u0131karmaya devam edin. 15 kere tekrar ettikten sonra set aras\u0131 verin. Daha sonra 2 set olarak daha bu hareketi tekrar edin.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Yukar\u0131daki egzersiz hareketlerini d\u00fczenli olarak tekrar edip \u00e7ene kaslar\u0131n\u0131z\u0131 g\u00fc\u00e7lendirebilirsiniz. Bu egzersizleri yaparken \u00e7ok fazla zorlamamaya \u00e7ene kaslar\u0131n\u0131za zarar vermemeye dikkat edin. Sa\u011fl\u0131kl\u0131 \u00e7ene eklemleri i\u00e7in di\u015fleriniz ile sert cisimleri k\u0131rmay\u0131n. \u00c7ene kaslar\u0131n\u0131 yoran sak\u0131z \u00e7i\u011fnemek, \u015fark\u0131 s\u00f6ylemek gibi eylemleri \u00e7ok uzun s\u00fcre yapmaktan ka\u00e7\u0131n\u0131n. \u00c7ene kaslar\u0131n\u0131n ayn\u0131 \u015fekilde geli\u015fmesi i\u00e7in \u00e7i\u011fneme eylemini tek tarafl\u0131 de\u011fil d\u00f6n\u00fc\u015f\u00fcml\u00fc olarak yapmaya \u00f6zen g\u00f6sterin. Aksi halde s\u00fcrekli \u00e7i\u011fneme eyleminde bulunan tarafa do\u011fru kaslarda bir de\u011fi\u015fim s\u00f6z konusu olabilir.<\/span><\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u00c7ene kas\u0131, v\u00fccudumuzda en fazla kullan\u0131lan kast\u0131r. G\u00fcn i\u00e7inde s\u0131kl\u0131kla kulland\u0131\u011f\u0131m\u0131z bu kas\u0131n sa\u011fl\u0131kl\u0131 olmas\u0131 \u00e7ok \u00f6nemlidir. \u00c7ene kas\u0131nda meydana [&hellip;]<\/p>\n","protected":false},"author":10,"featured_media":36094,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[69,191],"tags":[],"class_list":["post-36064","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-bakim","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>\u00c7ene Kas\u0131 Nas\u0131l G\u00fc\u00e7lendirilir? 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