{"id":358,"date":"2022-04-09T20:56:52","date_gmt":"2022-04-09T20:56:52","guid":{"rendered":"https:\/\/lorgnon.com\/tr\/halter-salincak-forma-girmek-icin\/"},"modified":"2022-04-13T10:35:10","modified_gmt":"2022-04-13T10:35:10","slug":"halter-salincak-forma-girmek-icin","status":"publish","type":"post","link":"https:\/\/lorgnon.com\/tr\/halter-salincak-forma-girmek-icin\/","title":{"rendered":"Halter Sal\u0131ncak Forma Girmek \u0130\u00e7in"},"content":{"rendered":"

<\/p>\n

\n

Halter hareketleri i\u00e7eren bir antrenman, v\u00fccudunuzu tonland\u0131racak ve kuvvet antrenman\u0131n\u0131zdan g\u00f6zle g\u00f6r\u00fcl\u00fcr sonu\u00e7lar alman\u0131z\u0131 sa\u011flayacakt\u0131r. A\u011f\u0131rl\u0131k kald\u0131rman\u0131n zorlay\u0131c\u0131 olabilece\u011fi inkar edilemez. Yine de, \u00e7abalar\u0131n\u0131z\u0131n etkilerini g\u00f6rebilmek \u00e7ok motive edici olabilir. En zor k\u0131s\u0131m ba\u015flamak olabilir.<\/p>\n<\/div>\n

\n

Sal\u0131ncak Hareketi<\/h2>\n

Yaralanmalar\u0131 \u00f6nlemek i\u00e7in sal\u0131ncaklar s\u0131ras\u0131nda hareketlerinizi kontrol etmek \u00f6nemlidir. Damb\u0131l sal\u0131ncaklar\u0131 \u2013 \u00f6zellikle a\u011f\u0131r olanlar \u2013 ileri seviye hareketlerdir ve bel yaralanmalar\u0131 olan ki\u015filer i\u00e7in uygun olmayabilir. Sal\u0131n\u0131m ne olursa olsun, bu k\u0131lavuz izlenmelidir:<\/p>\n

    \n
  1. Ayaklar\u0131n\u0131z kal\u00e7a geni\u015fli\u011finden biraz daha a\u00e7\u0131k olacak \u015fekilde ayakta durun. Dizlerinizi yumu\u015fak tutun ve s\u0131rt\u0131n\u0131z\u0131n yuvarlakla\u015fmas\u0131na izin vermeyin.<\/li>\n
  2. Sal\u0131nca\u011f\u0131n ilk hareketi a\u011f\u0131rl\u0131\u011f\u0131n itilmesidir – bu, momentumu ba\u015flat\u0131r. \u0130tme s\u0131ras\u0131nda, omurgan\u0131z\u0131 n\u00f6tr tutun ve kal\u00e7alardan mente\u015fe yaparak \u00fcst bedeninizin \u00f6ne \u00e7\u0131kmas\u0131na izin verin.<\/li>\n
  3. A\u011f\u0131rl\u0131k \u00f6n\u00fcn\u00fcze d\u00f6nerken pelvisinizi \u00f6ne do\u011fru kald\u0131r\u0131n. Bu, momentumu artt\u0131r\u0131r ve hamstringlerinizi ve kal\u00e7a kaslar\u0131n\u0131z\u0131 \u00e7al\u0131\u015fmaya haz\u0131rlar (damb\u0131l sal\u0131ncaklar\u0131, \u00f6yle g\u00f6r\u00fcnseler de kol egzersizleri de\u011fildir).<\/li>\n
  4. Damb\u0131l\u0131n omuzlar\u0131n\u0131z\u0131 ge\u00e7mesine izin vermeyin – olas\u0131 yaralanmalar\u0131 \u00f6nlemek i\u00e7in a\u011f\u0131rl\u0131\u011f\u0131 omuz y\u00fcksekli\u011finde tutun.<\/li>\n
  5. \u00d6n\u00fcn\u00fczde bir ki\u015fi varken damb\u0131l sallamay\u0131n.<\/li>\n<\/ol>\n<\/div>\n
    \n

    Klasik Damb\u0131l Sal\u0131n\u0131m\u0131<\/h3>\n

    Kettlebell sal\u0131ncak gibi, bu tam v\u00fccut egzersizi g\u00fc\u00e7 ve dayan\u0131kl\u0131l\u0131\u011f\u0131 art\u0131rabilir. Yukar\u0131da listelenen talimatlar\u0131 g\u00f6z \u00f6n\u00fcnde bulundurarak, klasik bir damb\u0131l sal\u0131n\u0131m\u0131 i\u00e7in ek talimatlar:<\/p>\n

      \n
    1. Kol \u00e7al\u0131\u015fmas\u0131 i\u00e7in kullanaca\u011f\u0131n\u0131z daha a\u011f\u0131r bir damb\u0131l se\u00e7in – momentum, daha a\u011f\u0131r bir a\u011f\u0131rl\u0131kla \u00e7al\u0131\u015fman\u0131za izin verir.<\/li>\n
    2. A\u011f\u0131rl\u0131\u011f\u0131 iki elinizle s\u0131k\u0131ca kavrayarak, g\u00f6vdeniz \u00f6ne \u00e7\u0131karken damb\u0131l\u0131 dizlerinizin aras\u0131na do\u011fru itin.<\/li>\n
    3. A\u011f\u0131rl\u0131k dizlerinize geri d\u00f6nerken pelvisinizi \u00f6ne do\u011fru kald\u0131r\u0131n.<\/li>\n
    4. Bu hareket momentuma izin vermelidir \u2013 momentumu kollar\u0131n\u0131zla engellemeniz gerekmez.<\/li>\n
    5. Dizlerinizin aras\u0131na geri itmeden \u00f6nce a\u011f\u0131rl\u0131\u011f\u0131n omuz y\u00fcksekli\u011fine ula\u015fmas\u0131na izin verin.<\/li>\n
    6. Sal\u0131n\u0131mlar\u0131n\u0131z\u0131 tekrarlarken, nefesinizi tutmamak i\u00e7in nefesinizi zamanlay\u0131n.<\/li>\n<\/ol>\n<\/div>\n
      \n

      Tek Kollu Sal\u0131ncak<\/h3>\n

      Yukar\u0131daki klasik sal\u0131ncaktan daha geli\u015fmi\u015f bir hareket olan bu sal\u0131ncak, iki yerine bir el kullan\u0131r. Yukar\u0131daki talimatlar\u0131 izleyin, ancak a\u011f\u0131rl\u0131\u011f\u0131 iki yerine bir elinizle kavray\u0131n. Tek kollu bir sal\u0131ncak i\u00e7in klasik bir damb\u0131l sal\u0131ncaktan daha hafif bir a\u011f\u0131rl\u0131\u011fa ihtiyac\u0131n\u0131z olabilir. A\u011f\u0131rl\u0131\u011f\u0131 tutmayan kol, a\u011f\u0131rl\u0131kl\u0131 kolun hareketini yans\u0131tmal\u0131d\u0131r. \u00d6rne\u011fin, sa\u011f el a\u011f\u0131rl\u0131\u011f\u0131 kavr\u0131yor ve bacaklar\u0131 itiyorsa, sol kol sol taraf\u0131 geriye do\u011fru itmeli ve ard\u0131ndan sa\u011f kolun hareketini izlemelidir.<\/p>\n<\/div>\n

      \n

      Anahtarl\u0131 Kol Sal\u0131ncaklar\u0131<\/h3>\n

      Bir anahtar-kol sal\u0131n\u0131m\u0131 koordinasyon ve kontrol gerektirir. Tek kollu sal\u0131ncak i\u00e7in yukar\u0131daki talimatlar\u0131 izleyin, ancak a\u011f\u0131rl\u0131k omuz y\u00fcksekli\u011finin hemen alt\u0131na geldi\u011finde, a\u011f\u0131rl\u0131\u011f\u0131 tutan eli de\u011fi\u015ftirin. Hareketi tamamlamak i\u00e7in itin ve a\u011f\u0131rl\u0131k \u00f6ne \u00e7\u0131karken ellerinizi tekrar de\u011fi\u015ftirin. Bu, ge\u00e7i\u015f i\u00e7in duraklama olmaks\u0131z\u0131n ak\u0131c\u0131 bir hareket olmal\u0131d\u0131r.<\/p>\n<\/div>\n

      \n

      \u00c7ift \u00c7eki\u00e7li Sal\u0131ncaklar<\/h3>\n

      Geleneksel \u00e7eki\u00e7 buklelerine benzer \u015fekilde, \u00e7ift \u00e7eki\u00e7 sal\u0131ncaklar\u0131, avu\u00e7 i\u00e7leri v\u00fccuda bakacak \u015fekilde her iki elde de damb\u0131llar\u0131 kavramay\u0131 i\u00e7erir. Bu hareket ak\u0131c\u0131 olmal\u0131d\u0131r. Momentum, tipik \u00e7eki\u00e7 buklelerinden daha a\u011f\u0131r bir a\u011f\u0131rl\u0131\u011f\u0131 sallaman\u0131za izin verir.<\/p>\n

        \n
      1. Kal\u00e7alardan mente\u015felenerek g\u00f6vdenizin d\u00fc\u015fmesine izin verin. Aya\u011fa kalkarken pelvisinizi \u00f6ne do\u011fru kald\u0131r\u0131n.<\/li>\n
      2. Dirseklerinizi b\u00fckerek a\u011f\u0131rl\u0131klar\u0131 omuz y\u00fcksekli\u011fine kadar k\u0131v\u0131r\u0131n.<\/li>\n
      3. D\u00fc\u015ferken, kollar\u0131n\u0131z a\u015fa\u011f\u0131 do\u011fru uzan\u0131rken kal\u00e7alar\u0131 tekrar mente\u015feleyin.<\/li>\n
      4. Pelvisinizi \u00f6ne do\u011fru uzat\u0131n, dirseklerinizi b\u00fckerek ve a\u011f\u0131rl\u0131klar\u0131 omuzlar\u0131n\u0131zdan yukar\u0131 kald\u0131rarak dik konuma d\u00f6n\u00fcn.<\/li>\n<\/ol>\n<\/div>\n
        \n

        Egzersiz Program\u0131n\u0131z\u0131 Olu\u015fturma<\/h2>\n

        Halter kullanman\u0131n bir avantaj\u0131, \u00e7ok y\u00f6nl\u00fcl\u00fc\u011f\u00fcd\u00fcr. V\u00fccudunuzun \u00e7o\u011fu b\u00f6lgesini tek bir ekipmanla hedefleyebilirsiniz. Damb\u0131l sal\u0131ncaklar\u0131, kas\u0131tl\u0131 v\u00fccut hareketlerinin yaratt\u0131\u011f\u0131 momentumun bir sonucu olarak hareketin meydana gelmesi bak\u0131m\u0131ndan, sallanmalar i\u00e7in kullan\u0131lan kettlebelllere benzer \u015fekilde \u00e7al\u0131\u015f\u0131r; Bu, momentumun sizin i\u00e7in hareketleri yapmas\u0131na izin vermedi\u011finiz \u00e7o\u011fu damb\u0131l egzersizine ayk\u0131r\u0131d\u0131r.<\/p>\n<\/div>\n

        \n

        Etkili Bir Egzersiz<\/h2>\n

        Damb\u0131l sal\u0131ncaklar\u0131, dayan\u0131kl\u0131l\u0131\u011f\u0131 artt\u0131r\u0131rken v\u00fccudunuzu g\u00fc\u00e7lendirmenin ve tonlaman\u0131n etkili bir yolunu sa\u011flar. Sal\u0131ncak yaparken herhangi bir zamanda a\u011fr\u0131 veya rahats\u0131zl\u0131k hissederseniz, durun ve v\u00fccut hizan\u0131z\u0131 kontrol edin. Sal\u0131ncaklar size meydan okumal\u0131 ama can\u0131n\u0131z\u0131 yakmamal\u0131.<\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

        Halter hareketleri i\u00e7eren bir antrenman, v\u00fccudunuzu tonland\u0131racak ve kuvvet antrenman\u0131n\u0131zdan g\u00f6zle g\u00f6r\u00fcl\u00fcr sonu\u00e7lar alman\u0131z\u0131 sa\u011flayacakt\u0131r. A\u011f\u0131rl\u0131k kald\u0131rman\u0131n zorlay\u0131c\u0131 olabilece\u011fi inkar edilemez. Yine de, \u00e7abalar\u0131n\u0131z\u0131n etkilerini g\u00f6rebilmek \u00e7ok motive edici olabilir.…<\/p>\n","protected":false},"author":1,"featured_media":359,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"powerkit_post_featured":[],"class_list":{"0":"post-358","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-news"},"_links":{"self":[{"href":"https:\/\/lorgnon.com\/tr\/wp-json\/wp\/v2\/posts\/358","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/lorgnon.com\/tr\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/lorgnon.com\/tr\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/lorgnon.com\/tr\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/lorgnon.com\/tr\/wp-json\/wp\/v2\/comments?post=358"}],"version-history":[{"count":1,"href":"https:\/\/lorgnon.com\/tr\/wp-json\/wp\/v2\/posts\/358\/revisions"}],"predecessor-version":[{"id":360,"href":"https:\/\/lorgnon.com\/tr\/wp-json\/wp\/v2\/posts\/358\/revisions\/360"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/lorgnon.com\/tr\/wp-json\/wp\/v2\/media\/359"}],"wp:attachment":[{"href":"https:\/\/lorgnon.com\/tr\/wp-json\/wp\/v2\/media?parent=358"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/lorgnon.com\/tr\/wp-json\/wp\/v2\/categories?post=358"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/lorgnon.com\/tr\/wp-json\/wp\/v2\/tags?post=358"},{"taxonomy":"powerkit_post_featured","embeddable":true,"href":"https:\/\/lorgnon.com\/tr\/wp-json\/wp\/v2\/powerkit_post_featured?post=358"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}