{"id":367,"date":"2022-04-09T20:47:33","date_gmt":"2022-04-09T20:47:33","guid":{"rendered":"https:\/\/lorgnon.com\/tr\/yoga-ve-agirlik-calismasini-birlestirmek-icin-ipuclari\/"},"modified":"2022-04-13T10:35:25","modified_gmt":"2022-04-13T10:35:25","slug":"yoga-ve-agirlik-calismasini-birlestirmek-icin-ipuclari","status":"publish","type":"post","link":"https:\/\/lorgnon.com\/tr\/yoga-ve-agirlik-calismasini-birlestirmek-icin-ipuclari\/","title":{"rendered":"Yoga ve A\u011f\u0131rl\u0131k \u00c7al\u0131\u015fmas\u0131n\u0131 Birle\u015ftirmek \u0130\u00e7in \u0130pu\u00e7lar\u0131"},"content":{"rendered":"

<\/p>\n

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\u00c7o\u011fu yoga stili kaslar\u0131 g\u00fc\u00e7lendirir ve uzat\u0131r, ancak daha geli\u015fmi\u015f bir uygulamaya ge\u00e7meye haz\u0131rsan\u0131z, yoga duru\u015flar\u0131na yard\u0131mc\u0131 olmak i\u00e7in a\u011f\u0131rl\u0131k \u00e7al\u0131\u015fmas\u0131 yapmak iyi bir fikirdir.<\/p>\n<\/div>\n

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Ba\u015flarken<\/h2>\n

Yoga duru\u015flar\u0131na yard\u0131mc\u0131 olmas\u0131 i\u00e7in a\u011f\u0131rl\u0131k antrenman\u0131 yapmaya karar verirseniz, g\u00f6z \u00f6n\u00fcnde bulundurman\u0131z gereken birka\u00e7 \u015fey vard\u0131r.<\/p>\n

    \n
  • T\u00fcm v\u00fccut egzersizi geli\u015ftirin.<\/strong> Sadece kollar\u0131n\u0131z veya bacaklar\u0131n\u0131z i\u00e7in de\u011fil, t\u00fcm v\u00fccut i\u00e7in bir halter rutini olu\u015fturun. Yogan\u0131n bize \u00f6\u011fretti\u011fi gibi, v\u00fccudumuzdaki her \u015fey birbirine ba\u011fl\u0131d\u0131r. \u00d6rne\u011fin, g\u00fc\u00e7l\u00fc bir g\u00f6vdeye sahip olmak, g\u00fc\u00e7l\u00fc bacaklara sahip olmak kadar meralar\u0131 dengelemeye yard\u0131mc\u0131 olacakt\u0131r. Evrensel bir a\u011f\u0131rl\u0131k program\u0131 geli\u015ftirerek daha fazla fayda elde edeceksiniz. Ancak, alternatif g\u00fcnlerde farkl\u0131 kas gruplar\u0131na odaklanacaks\u0131n\u0131z.<\/li>\n
  • Dinlenme ve iyile\u015fmeye izin verin.<\/strong> A\u011f\u0131rl\u0131k antrenman\u0131ndan sonra kas iyile\u015fmesine izin vermek i\u00e7in yoga prati\u011finizi de\u011fi\u015ftirdi\u011finizden emin olun. A\u011f\u0131rl\u0131k kald\u0131rd\u0131\u011f\u0131n\u0131zda, kasta mikroskobik y\u0131rt\u0131lmalara neden olursunuz. V\u00fccut bu hasar\u0131 onarmak i\u00e7in doku olu\u015fturdu\u011funda kas kazan\u0131rs\u0131n\u0131z. Kaslar\u0131n\u0131z genellikle 36-48 saat iyile\u015fmeye ihtiya\u00e7 duyar. A\u011f\u0131rl\u0131k kald\u0131rma g\u00fcn\u00fcnde veya sonras\u0131nda daha fazla restoratif yoga seans\u0131 yapmay\u0131 planlay\u0131n. \u0130kinci g\u00fcn daha yo\u011fun bir rutin yapabilirsiniz.<\/li>\n
  • Yoga seans\u0131n\u0131z s\u0131ras\u0131nda a\u011f\u0131rl\u0131k kullanmay\u0131n.<\/strong> Bu s\u0131cak bir trend, ancak en iyi se\u00e7enek de\u011fil. Form tehlikeye girme e\u011filimindedir ve bu da yaralanmaya neden olabilir. Ayr\u0131ca, sadece fizikselli\u011fini de\u011fil, t\u00fcm asana uygulamas\u0131n\u0131 hat\u0131rlamak \u00f6nemlidir.<\/li>\n<\/ul>\n<\/div>\n
    \n

    Yoga Duru\u015flar\u0131na Yard\u0131mc\u0131 Olmak \u0130\u00e7in A\u011f\u0131rl\u0131k \u00c7al\u0131\u015fmas\u0131 Fikirleri<\/h2>\n

    A\u011f\u0131rl\u0131k antrenman\u0131 yaparken, baz\u0131 uzmanlar g\u00fc\u00e7 olu\u015fturmak i\u00e7in daha az tekrarla y\u00fcksek a\u011f\u0131rl\u0131k kullanmay\u0131 \u00f6nerir. Ard\u0131ndan, kaslar\u0131n\u0131z\u0131 g\u00fc\u00e7lendirmek ve dayan\u0131kl\u0131l\u0131\u011f\u0131n\u0131z\u0131 art\u0131rmak i\u00e7in yoga kullan\u0131n. \u0130yi bir kombinasyon demir a\u011f\u0131rl\u0131klar, kettlebells ve v\u00fccudunuzu diren\u00e7 olarak kullanan hareketlerdir.<\/p>\n<\/div>\n

    \n

    \u00c7ekirde\u011fi G\u00fc\u00e7lendirmek<\/h3>\n

    Plank Pose, Side Plank, Tree Pose, Eagle Pose ve Bridge Pose gibi ka\u00e7 tane duru\u015fun sa\u011flam bir g\u00fc\u00e7 merkezi gerektirdi\u011fini biliyorsunuz. \u0130\u015fte \u00e7ekirde\u011finizi geli\u015ftirmenize yard\u0131mc\u0131 olacak baz\u0131 \u00f6neriler.<\/p>\n

      \n
    • A\u011f\u0131rl\u0131klar ve kettlebells:<\/li>\n
    • \n
        \n
      • Rus B\u00fck\u00fcmleri \u2013 Oturun ve dizlerinizi 90 derece b\u00fck\u00fcn. 10-15 librelik bir damb\u0131l kullanarak a\u011f\u0131rl\u0131\u011f\u0131 soldan sa\u011fa do\u011fru sallay\u0131n, kal\u00e7alar\u0131n\u0131z\u0131 de\u011fil omuzlar\u0131n\u0131z\u0131 hareket ettirin. Kollar\u0131n\u0131z\u0131 yanlar\u0131n\u0131zda d\u00fc\u015f\u00fck tutun, dirsekler b\u00fck\u00fcl\u00fc. Bunu 30-45 saniye yap\u0131n, 15 saniye dinlenin ve tekrarlay\u0131n.<\/li>\n
      • Kettlebell Swing \u2013 Bacaklar\u0131n\u0131z\u0131 kal\u00e7a mesafesinden biraz daha fazla a\u00e7\u0131n. 8 librelik bir kettlebell (veya kilogram e\u015fde\u011feri) kullanarak, kettlebell’i yukar\u0131 do\u011fru sallarken sa\u011f elinizde hafif\u00e7e tutun. \u00c7\u00f6melin ve kettlebell’i bacaklar\u0131n\u0131z\u0131n aras\u0131na getirin. Bu hareketi bacaklar\u0131n\u0131zdan s\u00fcrerek ve denge i\u00e7in \u00e7ekirde\u011finizi kullanarak tekrarlay\u0131n. Bunu 15-30 saniye yap\u0131n, ard\u0131ndan 15-30 saniye daha sol elinize ge\u00e7in. 30 saniye dinlenin ve tekrarlay\u0131n.<\/li>\n<\/ul>\n<\/li>\n
      • V\u00fccut direnci:<\/li>\n
      • \n
          \n
        • Plank Pose \u2013 Plank’\u0131 daha uzun s\u00fcre tutman\u0131n en iyi yolu, onu daha s\u0131k uygulamakt\u0131r! Yeni ba\u015fl\u0131yorsan\u0131z, Plank’\u0131 15 saniye bas\u0131l\u0131 tutun, ard\u0131ndan dizlerinizin \u00fczerine \u00e7\u00f6k\u00fcn ve 30 saniye tutun. \u00c7ocuk Pozunda 30 saniye dinlenin ve diziyi tekrarlay\u0131n.<\/li>\n
        • Yunus Duru\u015fu \u2013 Bu, Plank ile ayn\u0131 prensibi kullan\u0131r, sadece kendinizi kolunuzun t\u00fcm uzunlu\u011fu boyunca de\u011fil, \u00f6nkollar\u0131n\u0131zda desteklersiniz. Yukar\u0131daki ile ayn\u0131 s\u0131ray\u0131 takip edin.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/div>\n
          \n

          Bacak Kas\u0131n\u0131 Geli\u015ftirmek<\/h3>\n

          Daha fazla bacak g\u00fcc\u00fc ile Warrior Series, Lord of the Dance, Eagle Pose, Tree Pose ve Wide-Legged Forward Bend gibi pozlarda daha iyi performans g\u00f6receksiniz.<\/p>\n

            \n
          • A\u011f\u0131rl\u0131klar ve kettlebells:<\/li>\n
          • \n
              \n
            • Kettlebell Yan Basamak – Bacaklar\u0131n\u0131z\u0131 kal\u00e7a mesafesinden biraz daha geni\u015f a\u00e7\u0131n. Sa\u011f elinizde 8 lb. kettlebell (veya e\u015fde\u011fer kilogram) kullanarak Kettlebell Swing’i ba\u015flat\u0131n. Bir sonraki y\u00fckseli\u015fte, bacaklar\u0131 birbirine kapat\u0131n, ard\u0131ndan sola do\u011fru hareket ederken h\u0131zl\u0131ca tekrar \u00e7\u00f6melin ve kettlebell’i dizlerinizin aras\u0131na getirin. Yukar\u0131ya do\u011fru, bacaklar kapal\u0131, sol bacak yanlara do\u011fru \u00e7\u00f6melmeye do\u011fru uzan\u0131r, kettlebell dizlerinizin aras\u0131nda sallan\u0131r. M\u00fcmk\u00fcn oldu\u011fu kadar sola tekrarlay\u0131n, ard\u0131ndan sa\u011f bacak a\u00e7\u0131l\u0131p sizi tekrar ba\u015flamak i\u00e7in uzat\u0131rken kettlebell’i sol elinize \u00e7evirin. 30-60 saniye tekrarlay\u0131n, 30 saniye dinlenin ve her iki taraf\u0131 da tekrarlay\u0131n.<\/li>\n
            • Damb\u0131l Akci\u011ferleri \u2013 Yanlar\u0131n\u0131zda 5-15 libre a\u011f\u0131rl\u0131k tutun. Sa\u011f aya\u011f\u0131n\u0131z\u0131n \u00f6n\u00fcn\u00fc bir sandalyenin veya bank\u0131n kenar\u0131na koyun ve sol baca\u011f\u0131n\u0131z\u0131 bir hamle haline getirin. Bunu 12-15 tekrar i\u00e7in yap\u0131n, bacaklar\u0131 de\u011fi\u015ftirin ve tekrarlay\u0131n. 30 saniye dinlenin ve her iki taraf\u0131 da tekrarlay\u0131n.<\/li>\n<\/ul>\n<\/li>\n
            • V\u00fccut direnci:<\/li>\n
            • \n
                \n
              • Low Lunge \u2013 Bu yoga hareketi bacak g\u00fcc\u00fcn\u00fc art\u0131racakt\u0131r. Plank Pose’dan ba\u015flayarak, dizinizin parma\u011f\u0131n\u0131z\u0131 a\u015fmamas\u0131na dikkat ederek sa\u011f baca\u011f\u0131n\u0131z\u0131 \u00f6ne do\u011fru uzat\u0131n. Sol baca\u011f\u0131n\u0131z\u0131 uzat\u0131n, ayak b\u00fck\u00fclm\u00fc\u015f. 30 saniye bas\u0131l\u0131 tutun. Plank’a d\u00f6n\u00fcn, ard\u0131ndan sol baca\u011f\u0131n\u0131z\u0131 Lunge’a, sa\u011f baca\u011f\u0131n\u0131z\u0131 geriye do\u011fru uzat\u0131n. Yine, 30 saniye bas\u0131l\u0131 tutun. \u00c7ocu\u011fun Pozunda dinlenin ve diziyi tekrarlay\u0131n.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/div>\n
                \n

                Omuzlar\u0131, S\u0131rt\u0131 ve Kollar\u0131 Geli\u015ftirmek<\/h3>\n

                Ate\u015fb\u00f6ce\u011fi Duru\u015fu, Turna Duru\u015fu ve Ba\u015f\/Omuz Duru\u015fu, g\u00fc\u00e7l\u00fc bir \u00fcst g\u00f6vdeye dayanan birka\u00e7 duru\u015ftur.<\/p>\n

                  \n
                • A\u011f\u0131rl\u0131klar ve kettlebells:<\/li>\n
                • \n
                    \n
                  • Tek Kollu Damb\u0131l S\u0131ralar\u0131 \u2013 Bunlar bir damb\u0131l veya kettlebell ile yap\u0131labilir. Hem daha y\u00fcksek bir a\u011f\u0131rl\u0131k hem de biraz daha az a\u011f\u0131rl\u0131k kullan\u0131n. Sa\u011f baca\u011f\u0131n\u0131z geriye do\u011fru uzan\u0131rken sol baca\u011f\u0131n\u0131z\u0131 hafif bir hamle yapacak \u015fekilde uzat\u0131n. Sa\u011f elinizdeki daha a\u011f\u0131r a\u011f\u0131rl\u0131\u011f\u0131 al\u0131n ve belden mente\u015feli olarak hafif\u00e7e \u00f6ne do\u011fru e\u011fin. A\u011f\u0131rl\u0131\u011f\u0131 geri \u00e7ekin, dirse\u011fi yana yak\u0131n ve bu kolla 20-30 saniye \u201cs\u0131ralay\u0131n\u201d. Ard\u0131ndan, daha hafif a\u011f\u0131rl\u0131\u011f\u0131 al\u0131n ve 20-30 saniye daha devam edin. 30 saniye dinlenin ve sol tarafta tekrarlay\u0131n.<\/li>\n
                  • Boyun Arkas\u0131 Kasnak S\u0131ralar\u0131 \u2013 Bir a\u011f\u0131rl\u0131k se\u00e7in, ard\u0131ndan \u00e7ubu\u011fu iki elinizle kavray\u0131n ve bankta otururken ba\u015f\u0131n\u0131z\u0131n arkas\u0131na al\u00e7alt\u0131n. Kollar\u0131n\u0131z\u0131n uzanm\u0131\u015f oldu\u011fundan, ancak a\u015f\u0131r\u0131 gergin olmad\u0131\u011f\u0131ndan emin olun. \u00c7ubu\u011fu kulaklar\u0131n\u0131z\u0131n hemen alt\u0131na \u00e7ekin ve a\u011f\u0131rl\u0131\u011f\u0131n kollar\u0131n\u0131z\u0131 tekrar yukar\u0131 kald\u0131rmas\u0131na izin verin. 12-15 tekrardan olu\u015fan \u00fc\u00e7 set yap\u0131n.<\/li>\n<\/ul>\n<\/li>\n
                  • V\u00fccut direnci:<\/li>\n
                  • \n
                      \n
                    • \u015e\u0131nav \u2013 Bu klasik hareketin modas\u0131 asla ge\u00e7mez. Dizleriniz veya uzat\u0131lm\u0131\u015f bacaklar\u0131n\u0131z \u00fczerinde 15-30 \u015f\u0131nav yap\u0131n. 30 saniye dinlenin, ard\u0131ndan tekrarlay\u0131n.<\/li>\n
                    • Tricep Kald\u0131rma \u2013 Sa\u011flam bir sandalye veya sedir kullanarak, avu\u00e7lar\u0131n\u0131z\u0131 y\u00fczeyin kenar\u0131na arkan\u0131za koyun ve v\u00fccudunuzu a\u015fa\u011f\u0131 do\u011fru dald\u0131r\u0131n, ard\u0131ndan tekrar yukar\u0131 \u00e7\u0131kmak i\u00e7in y\u00fczeye do\u011fru itin. 15-30 tekrar yap\u0131n, 30 saniye dinlenin ve tekrarlay\u0131n.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/div>\n
                      \n

                      Bir Grafik Tut<\/h2>\n

                      A\u011f\u0131rl\u0131k \u00e7al\u0131\u015fman\u0131z\u0131 yoga prati\u011finizle nas\u0131l de\u011fi\u015ftirece\u011finizi bildi\u011finizden emin olmak i\u00e7in, hangi g\u00fcn hangi kas gruplar\u0131n\u0131 \u00e7al\u0131\u015ft\u0131rd\u0131\u011f\u0131n\u0131z\u0131 g\u00f6steren bir \u00e7izelge tutun. Bu \u015fekilde, en son ko\u015fulland\u0131r\u0131lan kaslar\u0131 ilk \u00f6nce eski haline getireceksiniz.<\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

                      \u00c7o\u011fu yoga stili kaslar\u0131 g\u00fc\u00e7lendirir ve uzat\u0131r, ancak daha geli\u015fmi\u015f bir uygulamaya ge\u00e7meye haz\u0131rsan\u0131z, yoga duru\u015flar\u0131na yard\u0131mc\u0131 olmak i\u00e7in a\u011f\u0131rl\u0131k \u00e7al\u0131\u015fmas\u0131 yapmak iyi bir fikirdir. Ba\u015flarken Yoga duru\u015flar\u0131na yard\u0131mc\u0131 olmas\u0131…<\/p>\n","protected":false},"author":1,"featured_media":368,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"powerkit_post_featured":[],"class_list":{"0":"post-367","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\/367","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=367"}],"version-history":[{"count":1,"href":"https:\/\/lorgnon.com\/tr\/wp-json\/wp\/v2\/posts\/367\/revisions"}],"predecessor-version":[{"id":369,"href":"https:\/\/lorgnon.com\/tr\/wp-json\/wp\/v2\/posts\/367\/revisions\/369"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/lorgnon.com\/tr\/wp-json\/wp\/v2\/media\/368"}],"wp:attachment":[{"href":"https:\/\/lorgnon.com\/tr\/wp-json\/wp\/v2\/media?parent=367"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/lorgnon.com\/tr\/wp-json\/wp\/v2\/categories?post=367"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/lorgnon.com\/tr\/wp-json\/wp\/v2\/tags?post=367"},{"taxonomy":"powerkit_post_featured","embeddable":true,"href":"https:\/\/lorgnon.com\/tr\/wp-json\/wp\/v2\/powerkit_post_featured?post=367"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}