{"id":63946,"date":"2020-06-02T14:57:53","date_gmt":"2020-06-02T14:57:53","guid":{"rendered":"https:\/\/www.teknomanyak.com\/?p=63946"},"modified":"2022-05-25T20:12:34","modified_gmt":"2022-05-25T20:12:34","slug":"spordan-once-vucudunuzu-nasil-isitmalisiniz","status":"publish","type":"post","link":"https:\/\/teknomanyak.com\/tr\/2020\/06\/02\/spordan-once-vucudunuzu-nasil-isitmalisiniz\/","title":{"rendered":"Spordan \u00d6nce V\u00fccudunuzu Nas\u0131l Is\u0131tmal\u0131s\u0131n\u0131z?"},"content":{"rendered":"\n<p>Spordan \u00f6nce v\u00fccudunuzu iyice \u0131s\u0131tmazsan\u0131z ciddi sakatl\u0131k sorunlar\u0131 ya\u015fayabilirsiniz. V\u00fccudun spora haz\u0131r hale gelmesi, spor esnas\u0131nda olu\u015fabilecek zorlanmalar\u0131n ve sakatlanmalar\u0131n \u00f6n\u00fcne ge\u00e7me konusunda \u00e7ok b\u00fcy\u00fck \u00f6nem ta\u015f\u0131yor. Spordan \u00f6nce mutlaka \u0131s\u0131nma hareketleri yaparak v\u00fccudun spora haz\u0131r hale gelmesini sa\u011flamal\u0131s\u0131n\u0131z.<\/p>\n\n\n\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_69_1 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title \" >\u0130&ccedil;indekiler<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/teknomanyak.com\/tr\/2020\/06\/02\/spordan-once-vucudunuzu-nasil-isitmalisiniz\/#Spor_Oncesinde_Vucudu_Isitmanin_Faydalari\" title=\"Spor \u00d6ncesinde V\u00fccudu Is\u0131tman\u0131n Faydalar\u0131\">Spor \u00d6ncesinde V\u00fccudu Is\u0131tman\u0131n Faydalar\u0131<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/teknomanyak.com\/tr\/2020\/06\/02\/spordan-once-vucudunuzu-nasil-isitmalisiniz\/#Gerinme_Ve_Esneme_Hareketleri\" title=\"Gerinme Ve Esneme Hareketleri\">Gerinme Ve Esneme Hareketleri<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/teknomanyak.com\/tr\/2020\/06\/02\/spordan-once-vucudunuzu-nasil-isitmalisiniz\/#Hafif_Tempolu_Kosu\" title=\"Hafif Tempolu Ko\u015fu\">Hafif Tempolu Ko\u015fu<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/teknomanyak.com\/tr\/2020\/06\/02\/spordan-once-vucudunuzu-nasil-isitmalisiniz\/#Ilginizi_cekebilir_Master_of_Gamers_E-Spor_Turnuvalarina_Kadinlar_Yogun_Ilgi_Gosterdi\" title=\"\u0130lginizi \u00e7ekebilir: Master of Gamers E-Spor Turnuvalar\u0131na Kad\u0131nlar Yo\u011fun \u0130lgi G\u00f6sterdi\">\u0130lginizi \u00e7ekebilir: Master of Gamers E-Spor Turnuvalar\u0131na Kad\u0131nlar Yo\u011fun \u0130lgi G\u00f6sterdi<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Spor_Oncesinde_Vucudu_Isitmanin_Faydalari\"><\/span><strong>Spor \u00d6ncesinde V\u00fccudu Is\u0131tman\u0131n Faydalar\u0131<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Spor \u00f6ncesine ger\u00e7ekle\u015ftirilen \u0131s\u0131nma hareketleri sayesinde spor yapmak i\u00e7in haz\u0131r hale gelirsiniz. \u00d6zellikle kas sakatlanmalar\u0131n\u0131n, kas zedelenmesinin ve nefes problemlerinin \u00f6n\u00fcne ge\u00e7en \u0131s\u0131nma hareketleri, olu\u015fabilecek kas a\u011fr\u0131lar\u0131n\u0131n da azalmas\u0131n\u0131 sa\u011fl\u0131yor.<\/p>\n\n\n\n<p>Is\u0131nma hareketleri v\u00fccudun bir anda zorlanacak hareketler yapmas\u0131n\u0131n \u00f6nl\u00fcyor. Kaslar\u0131 spora uygun bir duruma getiriyor. Is\u0131nma harekeleriyle spordan ald\u0131\u011f\u0131 verim de olduk\u00e7a y\u00fckselecek.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/www.teknomanyak.com\/wp-content\/uploads\/2020\/06\/spordan-once-vucudunuzu-nasil-isitmalisiniz.jpg\"><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"500\" src=\"https:\/\/www.teknomanyak.com\/wp-content\/uploads\/2020\/06\/spordan-once-vucudunuzu-nasil-isitmalisiniz.jpg\" alt=\"\" class=\"wp-image-63947\" srcset=\"https:\/\/teknomanyak.com\/wp-content\/uploads\/2020\/06\/spordan-once-vucudunuzu-nasil-isitmalisiniz.jpg 800w, https:\/\/teknomanyak.com\/wp-content\/uploads\/2020\/06\/spordan-once-vucudunuzu-nasil-isitmalisiniz-600x375.jpg 600w, https:\/\/teknomanyak.com\/wp-content\/uploads\/2020\/06\/spordan-once-vucudunuzu-nasil-isitmalisiniz-768x480.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/a><figcaption><em>Spordan \u00f6nce v\u00fccudunuzu nas\u0131l \u0131s\u0131tmal\u0131s\u0131n\u0131z?<\/em><\/figcaption><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Gerinme_Ve_Esneme_Hareketleri\"><\/span><strong>Gerinme Ve Esneme Hareketleri<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kan ak\u0131\u015f\u0131n\u0131 h\u0131zland\u0131rmak ve v\u00fccudu spora uygun hale getirmek i\u00e7in yap\u0131lmas\u0131 gereken gerinme ve esneme hareketleri buluyor. Bu ufak esneme ve gerinme hareketleri, kan ak\u0131\u015f\u0131n\u0131 h\u0131zland\u0131r\u0131yor. V\u00fccudu yap\u0131lacak olan egzersize veya antrenmana haz\u0131r hale getiriyor. Esneme ve gerinme hareketleri i\u00e7in \u00f6rnekler \u015fu \u015fekilde:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Ba\u015f, kol, omuz, bel, kal\u00e7a ve bacak \u00e7evirme<\/li><li>\u0130p atlama<\/li><li>Pelvik kaslar\u0131 germe<\/li><li>Omur k\u0131v\u0131rma hareketi<\/li><li>Tek bacakla \u00f6ne e\u011filme<\/li><li>Kelebek pozisyonu<\/li><li>\u0130leriye do\u011fru esneme<\/li><li>Squat<\/li><li>Plank<\/li><\/ul>\n\n\n\n<p>Daha pek \u00e7ok \u0131s\u0131nma hareketi mevcut. Kendi v\u00fccudunuza en iyi gelen gerine ve esneme hareketleri ile sa\u011fl\u0131kl\u0131 bir spor egzersizi uygulayabilirsiniz.<\/p>\n\n\n\n<p>Gerinme ve eseme hareketleri v\u00fccudunuzdaki kaslar\u0131n gev\u015femesini sa\u011fl\u0131yor. Egzersizler i\u00e7erindeki hareketler esnas\u0131nda v\u00fccudunuzdaki enerjinin a\u00e7\u0131\u011fa \u00e7\u0131karmas\u0131n\u0131 kolayla\u015ft\u0131r\u0131yor. B\u00f6ylece daha kaliteli spor yapman\u0131z m\u00fcmk\u00fcn oluyor.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Hafif_Tempolu_Kosu\"><\/span><strong>Hafif Tempolu Ko\u015fu<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Hafif tempolu ve aral\u0131ks\u0131z ko\u015fu v\u00fccuttaki kaslar\u0131n \u0131s\u0131nmas\u0131n\u0131 ve kan ak\u0131\u015f\u0131n\u0131n belirli bir h\u0131za ula\u015fmas\u0131n\u0131 sa\u011fl\u0131yor. Bu sayede spor yapmak i\u00e7in ideal duruma gelirsiniz. Y\u00fcksek tempolu ko\u015fular i\u00e7in belirli bir kondisyona ihtiya\u00e7 duyuluyor, bu sebeple spora yeni ba\u015flad\u0131ysan\u0131z h\u0131zl\u0131 tempo y\u00fcr\u00fcy\u00fc\u015f ve hafif tempolu ko\u015fu sizin i\u00e7in ideal bir egzersiz olacak. <\/p>\n\n\n\n<p>Bisiklet s\u00fcrmek, uzun mesafe y\u00fcr\u00fcy\u00fc\u015fler yapmak da v\u00fccudu \u0131s\u0131tmak i\u00e7in olduk\u00e7a faydal\u0131.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ilginizi_cekebilir_Master_of_Gamers_E-Spor_Turnuvalarina_Kadinlar_Yogun_Ilgi_Gosterdi\"><\/span><strong>\u0130lginizi \u00e7ekebilir: <a href=\"https:\/\/www.teknomanyak.com\/teknoloji\/master-of-gamers-espor-kadinlardan-ilgi\">Master of Gamers E-Spor Turnuvalar\u0131na Kad\u0131nlar Yo\u011fun \u0130lgi G\u00f6sterdi<\/a><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n","protected":false},"excerpt":{"rendered":"<p>Spordan \u00f6nce v\u00fccudunuzu iyice \u0131s\u0131tmazsan\u0131z ciddi sakatl\u0131k sorunlar\u0131 ya\u015fayabilirsiniz. V\u00fccudun spora haz\u0131r hale gelmesi, spor esnas\u0131nda olu\u015fabilecek zorlanmalar\u0131n ve sakatlanmalar\u0131n \u00f6n\u00fcne ge\u00e7me konusunda \u00e7ok b\u00fcy\u00fck \u00f6nem ta\u015f\u0131yor. Spordan \u00f6nce mutlaka \u0131s\u0131nma hareketleri yaparak v\u00fccudun spora haz\u0131r hale gelmesini sa\u011flamal\u0131s\u0131n\u0131z.<\/p>\n","protected":false},"author":1,"featured_media":63949,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"episode_type":"","audio_file":"","cover_image":"","cover_image_id":"","duration":"","filesize":"","date_recorded":"","explicit":"","block":"","filesize_raw":"","footnotes":""},"categories":[140],"tags":[11573],"class_list":["post-63946","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-genel-kultur","tag-isinma-hareketleri"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Spordan \u00d6nce V\u00fccudunuzu Nas\u0131l Is\u0131tmal\u0131s\u0131n\u0131z? | TeknomanyaK<\/title>\n<meta name=\"description\" content=\"Spordan \u00f6nce v\u00fccudunuzu iyice \u0131s\u0131tmazsan\u0131z ciddi sakatl\u0131k sorunlar\u0131 ya\u015fayabilirsiniz. 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