{"id":370,"date":"2022-04-09T20:43:13","date_gmt":"2022-04-09T20:43:13","guid":{"rendered":"https:\/\/lorgnon.com\/tr\/yoga-sculpt-nedir-ve-nasil-hazirlanir\/"},"modified":"2022-04-13T10:37:33","modified_gmt":"2022-04-13T10:37:33","slug":"yoga-sculpt-nedir-ve-nasil-hazirlanir","status":"publish","type":"post","link":"https:\/\/lorgnon.com\/tr\/yoga-sculpt-nedir-ve-nasil-hazirlanir\/","title":{"rendered":"Yoga Sculpt – Nedir ve Nas\u0131l Haz\u0131rlan\u0131r"},"content":{"rendered":"

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Yoga sculpt, size tam v\u00fccut egzersizi vermek i\u00e7in g\u00fc\u00e7 ve kardiyo egzersizlerini geleneksel bir asana uygulamas\u0131yla birle\u015ftiren bir egzersiz sa\u011flamak i\u00e7in yoga st\u00fcdyolar\u0131 ve fitness merkezleri taraf\u0131ndan tasarlanm\u0131\u015f bir s\u0131n\u0131ft\u0131r. Her seviyedeki yogiler, daha b\u00fcy\u00fck kalori yakman\u0131n yan\u0131 s\u0131ra g\u00fc\u00e7 olu\u015fturma ve fiziksel olarak kendinize meydan okuma f\u0131rsat\u0131ndan yararlanabilir. Antrenmanlara dahil olan hareketleri uygulayarak ve rutininize \u00e7apraz antrenman ekleyerek kendinizi bu y\u00fcksek yo\u011funluklu formata haz\u0131rlay\u0131n.<\/p>\n<\/div>\n

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Normal Yoga Prati\u011finizi Geli\u015ftirin<\/h2>\n

Yoga sculpt’ta, belirli yoga pozlar\u0131n\u0131 ya kendi ba\u015f\u0131n\u0131za ya da di\u011fer kuvvet egzersizlerini yaparken uzun s\u00fcre tutars\u0131n\u0131z. Yoga heykellerindeki pozlar, Sava\u015f\u00e7\u0131 I, II ve III gibi \u015feyleri i\u00e7erebilir; \u015f\u0131nav ile a\u015fa\u011f\u0131 do\u011fru k\u00f6pek; ya da tanr\u0131\u00e7a, hepsi daha uzun s\u00fcre a\u011f\u0131rl\u0131klarla tutulan bir \u00e7\u00f6melme ile poz verir. Bu pozlar, kardiyo patlamalar\u0131 ile serpi\u015ftirilmi\u015ftir. Bu nedenle, pozlarda uygun form esast\u0131r.<\/p>\n

    \n
  • Yoga sculpt ile ba\u015flamadan \u00f6nce, t\u00fcm yoga pozlar\u0131n\u0131zda uygun formu geli\u015ftirmeye \u00e7al\u0131\u015f\u0131n.<\/li>\n
  • G\u00fc\u00e7 dayan\u0131kl\u0131l\u0131\u011f\u0131n\u0131z\u0131 art\u0131rmak i\u00e7in onlar\u0131 daha uzun s\u00fcre tutun.<\/li>\n
  • Bunlar\u0131 evde uygulay\u0131n veya daha geleneksel yoga derslerine kat\u0131l\u0131n.<\/li>\n
  • Ak\u0131\u015f seanslar\u0131 asanalar aras\u0131nda h\u0131zl\u0131 bir tempoda ilerlese de, g\u00fc\u00e7 veya hizalamaya dayal\u0131 s\u0131n\u0131flar onlar\u0131 yava\u015flatabilir ve tekni\u011finizi d\u00fczeltmeniz i\u00e7in size daha fazla zaman verebilir.<\/li>\n<\/ul>\n

    Bunu yapmak, kendinizi ba\u015far\u0131l\u0131 hissetmenize ve yoga heykelt\u0131ra\u015fl\u0131\u011f\u0131 s\u0131ras\u0131nda bunlar\u0131 tamamlad\u0131\u011f\u0131n\u0131zda yaralanmadan kalman\u0131za yard\u0131mc\u0131 olacakt\u0131r.<\/p>\n<\/div>\n

    \n

    G\u00fc\u00e7lendirme E\u011fitimine Ba\u015flay\u0131n<\/h2>\n

    Tipik bir yoga heykel dersi s\u0131ras\u0131nda v\u00fccudunuzdaki t\u00fcm kaslar\u0131 \u00e7al\u0131\u015ft\u0131racaks\u0131n\u0131z. Birinci dersinize kat\u0131lmadan \u00f6nce kendinizi geli\u015ftirmek i\u00e7in haftada en az iki kez rutininize odaklanm\u0131\u015f kuvvet antrenman\u0131 ekleyin. A\u011f\u0131rl\u0131k kald\u0131rma, heykel seans\u0131n\u0131z s\u0131ras\u0131nda \u00f6zel olarak kullan\u0131lan kaslar\u0131 hedef almal\u0131d\u0131r.<\/p>\n

      \n
    • \u015e\u0131nav, g\u00f6\u011f\u00fcs bask\u0131s\u0131 ve g\u00f6\u011f\u00fcs sine\u011fi yaparak g\u00f6\u011fs\u00fcn\u00fcz\u00fc harekete ge\u00e7irin.<\/li>\n
    • A\u011f\u0131rl\u0131kl\u0131 kal\u00e7a k\u00f6pr\u00fcleri (buster olarak da bilinir), a\u011f\u0131z kavgas\u0131 ve e\u015fek vuru\u015flar\u0131 ile kal\u00e7a kaslar\u0131n\u0131z\u0131 \u00e7al\u0131\u015ft\u0131r\u0131n.<\/li>\n
    • Bacak presleri, \u00f6n\/ters akci\u011ferler, yan akci\u011ferler ve sumo a\u011f\u0131z kavgas\u0131 yaparak uyluklar\u0131n\u0131z\u0131 s\u0131k\u0131la\u015ft\u0131r\u0131n.<\/li>\n
    • Yanal kald\u0131rma, \u00f6n kald\u0131rma ve dik s\u0131ray\u0131 ekleyerek omuzlar\u0131n\u0131z\u0131 g\u00fc\u00e7lendirin.<\/li>\n
    • \u00d6nden yan yana tahtalar, egzersizler ve denge toplar\u0131 ile kar\u0131n kaslar\u0131n\u0131za vurun.<\/li>\n
    • Deadlift ve hamstring bukleleri yaparak hamstringlerinizi do\u011frudan \u00e7al\u0131\u015ft\u0131r\u0131n.<\/li>\n<\/ul>\n

      Kuvvet antrenmanlar\u0131n\u0131z s\u0131ras\u0131nda her bir kas grubu i\u00e7in bir veya iki egzersiz \u00f6rne\u011fi se\u00e7in. Her egzersiz i\u00e7in \u00fc\u00e7 tur veya 8 ila 12 tekrar veya 45 saniye tamamlay\u0131n.<\/p>\n<\/div>\n

      \n

      Rutininize Kardiyo Ekleyin<\/h2>\n

      Yoga styling s\u0131n\u0131flar\u0131, bir egzersizden di\u011ferine h\u0131zl\u0131 bir \u015fekilde ge\u00e7erken, aralar\u0131nda \u00e7ok az mola vererek kardiyo ve g\u00fcc\u00fcn bir kar\u0131\u015f\u0131m\u0131n\u0131 i\u00e7ermeleri bak\u0131m\u0131ndan y\u00fcksek yo\u011funluklu interval antrenman\u0131 (HIIT) ve devre tarz\u0131 antrenmanlar\u0131 and\u0131r\u0131r. Bu, kardiyovask\u00fcler zindeliklerine meydan okuyan \u015fekillerde \u00e7al\u0131\u015fmaya al\u0131\u015fk\u0131n olmayanlar i\u00e7in zorlay\u0131c\u0131 olabilir. Aerobik dayan\u0131kl\u0131l\u0131\u011f\u0131n\u0131z\u0131 geli\u015ftirerek kendinizi bu stile al\u0131\u015ft\u0131r\u0131n.<\/p>\n

        \n
      • Haftada iki kez rutininize kardiyo antrenman\u0131 ekleyin.<\/li>\n
      • Seans ba\u015f\u0131na 15 dakikal\u0131k sabit durum veya aral\u0131k stili egzersizle ba\u015flay\u0131n ve yukar\u0131 do\u011fru \u00e7al\u0131\u015f\u0131n.<\/li>\n<\/ul>\n

        Ayr\u0131ca yerel spor salonunuzda bir kardiyo kickboks veya Zumba gibi dans fitness derslerine kat\u0131labilirsiniz.<\/p>\n<\/div>\n

        \n

        V\u00fccudunuzu Do\u011fru \u015eekilde Yak\u0131tland\u0131r\u0131n<\/h2>\n

        Do\u011fru beslenme al\u0131\u015fkanl\u0131klar\u0131, yo\u011fun ter seanslar\u0131n\u0131 bol enerjiyle tamamlaman\u0131n \u00f6nemli bir par\u00e7as\u0131d\u0131r.<\/p>\n

          \n
        • Nemli kal\u0131n. \u0130lk yoga heykel seans\u0131n\u0131za giden g\u00fcnlerde ve hatta haftalarda bol su i\u00e7in. Enerjinizi art\u0131rman\u0131n ve kaslar\u0131n\u0131z\u0131n esnek oldu\u011fundan emin olman\u0131n \u00f6nemli bir yolu.<\/li>\n
        • Meyve ve sebzelerle dolu besleyici bir diyet yap\u0131n. Besinler, egzersiziniz s\u0131ras\u0131nda kendinizi g\u00fc\u00e7l\u00fc hissetmeniz ve sonras\u0131nda daha h\u0131zl\u0131 iyile\u015fmeniz i\u00e7in kaslar\u0131n\u0131z\u0131 g\u00fc\u00e7lendirecektir.<\/li>\n
        • T\u00fckenmemek i\u00e7in yemeklerinizi ve at\u0131\u015ft\u0131rmal\u0131klar\u0131n\u0131z\u0131 zamanlay\u0131n. Antrenman \u00f6ncesi \u00f6\u011f\u00fcnler seanstan en az iki saat \u00f6nce yenilmelidir. Kaslar\u0131n\u0131z\u0131 beslemek ve bir sonraki \u00f6\u011f\u00fcne kadar sizi tok hissetmenizi sa\u011flamak i\u00e7in bir besin dengesi sa\u011flamak i\u00e7in genellikle protein, karbonhidratlar ve sa\u011fl\u0131kl\u0131 ya\u011flar\u0131n bir kombinasyonudur.<\/li>\n<\/ul>\n<\/div>\n
          \n

          A\u00e7\u0131k Zihinle \u015eekillendirin<\/h2>\n

          Yoga heykel rutinleri vinyasa yoga ve di\u011fer pop\u00fcler stillerden b\u00fcy\u00fck \u00f6l\u00e7\u00fcde farkl\u0131l\u0131k g\u00f6stermekle kalmaz, ayn\u0131 zamanda gitti\u011finiz st\u00fcdyoya veya s\u0131n\u0131f\u0131 y\u00f6neten e\u011fitmene ba\u011fl\u0131 olarak her seans farkl\u0131 olabilir. \u0130ster ilk kez ister 50. kez kat\u0131l\u0131yorsan\u0131z, s\u0131n\u0131f\u0131n amac\u0131n\u0131 hat\u0131rlaman\u0131z \u00f6nemlidir, bu da bedeninize ve zihninize farkl\u0131 \u015fekilde meydan okumakt\u0131r. Kendinizi kuvvet antrenman\u0131, kardiyo egzersizi, do\u011fru beslenme al\u0131\u015fkanl\u0131klar\u0131 ve tutarl\u0131 bir fark\u0131ndal\u0131k prati\u011fi kombinasyonu ile haz\u0131rlayarak daha fazla fayda sa\u011flayabilirsiniz.<\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

          Yoga sculpt, size tam v\u00fccut egzersizi vermek i\u00e7in g\u00fc\u00e7 ve kardiyo egzersizlerini geleneksel bir asana uygulamas\u0131yla birle\u015ftiren bir egzersiz sa\u011flamak i\u00e7in yoga st\u00fcdyolar\u0131 ve fitness merkezleri taraf\u0131ndan tasarlanm\u0131\u015f bir s\u0131n\u0131ft\u0131r.…<\/p>\n","protected":false},"author":1,"featured_media":371,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"powerkit_post_featured":[],"class_list":{"0":"post-370","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\/370","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=370"}],"version-history":[{"count":1,"href":"https:\/\/lorgnon.com\/tr\/wp-json\/wp\/v2\/posts\/370\/revisions"}],"predecessor-version":[{"id":372,"href":"https:\/\/lorgnon.com\/tr\/wp-json\/wp\/v2\/posts\/370\/revisions\/372"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/lorgnon.com\/tr\/wp-json\/wp\/v2\/media\/371"}],"wp:attachment":[{"href":"https:\/\/lorgnon.com\/tr\/wp-json\/wp\/v2\/media?parent=370"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/lorgnon.com\/tr\/wp-json\/wp\/v2\/categories?post=370"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/lorgnon.com\/tr\/wp-json\/wp\/v2\/tags?post=370"},{"taxonomy":"powerkit_post_featured","embeddable":true,"href":"https:\/\/lorgnon.com\/tr\/wp-json\/wp\/v2\/powerkit_post_featured?post=370"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}