{"id":388,"date":"2022-04-09T18:56:11","date_gmt":"2022-04-09T18:56:11","guid":{"rendered":"https:\/\/lorgnon.com\/tr\/yaslilar-icin-kuvvet-antrenmaninin-faydalari\/"},"modified":"2022-04-13T10:49:39","modified_gmt":"2022-04-13T10:49:39","slug":"yaslilar-icin-kuvvet-antrenmaninin-faydalari","status":"publish","type":"post","link":"https:\/\/lorgnon.com\/tr\/yaslilar-icin-kuvvet-antrenmaninin-faydalari\/","title":{"rendered":"Ya\u015fl\u0131lar \u0130\u00e7in Kuvvet Antrenman\u0131n\u0131n Faydalar\u0131"},"content":{"rendered":"

<\/p>\n

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Ya\u015fl\u0131lar i\u00e7in kuvvet antrenman\u0131, ya\u015fl\u0131 yeti\u015fkinlerin sa\u011fl\u0131kl\u0131 ve kendinden emin hissetmelerine yard\u0131mc\u0131 olabilir. Kronik hastal\u0131kla kar\u015f\u0131 kar\u015f\u0131ya olan insanlar bile kuvvet antrenman\u0131ndan yararlanabilir.<\/p>\n<\/div>\n

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Ya\u015flanmak, G\u00fc\u00e7lenmek<\/h2>\n

Baz\u0131 insanlar g\u00fc\u00e7l\u00fc kaslar in\u015fa etmek i\u00e7in gen\u00e7 olman\u0131z gerekti\u011fini d\u00fc\u015f\u00fcn\u00fcyor. Bu do\u011fru de\u011fil. T\u0131bbi ara\u015ft\u0131rmalar, ya\u015fl\u0131lar\u0131n basit a\u011f\u0131rl\u0131k \u00e7al\u0131\u015fmalar\u0131 ile kaslar\u0131n\u0131 geli\u015ftirebileceklerini kan\u0131tlam\u0131\u015ft\u0131r. Aktif ya\u015fl\u0131lar size d\u00fczenli egzersizin v\u00fccutlar\u0131n\u0131 g\u00fc\u00e7l\u00fc tuttu\u011funu s\u00f6yleyecektir.<\/p>\n

Rekabet\u00e7i halterden ho\u015flanan bir\u00e7ok ya\u015fl\u0131 olmas\u0131na ra\u011fmen, ya\u015fl\u0131lar i\u00e7in kuvvet antrenman\u0131 ciddi v\u00fccut geli\u015ftirme anlam\u0131na gelmek zorunda de\u011fildir. Haftada birka\u00e7 kez k\u00fc\u00e7\u00fck a\u011f\u0131rl\u0131klarla sadece birka\u00e7 set yapmak fark yaratmak i\u00e7in yeterli olabilir.<\/p>\n<\/div>\n

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Ya\u015fl\u0131lar i\u00e7in Kuvvet Antrenman\u0131n\u0131n Avantajlar\u0131<\/h2>\n

Ya\u015fl\u0131lar, kuvvet antrenman\u0131ndan bir\u00e7ok y\u00f6nden yararlanabilirler.<\/p>\n

    \n
  • Daha iyi kemikler<\/strong>: A\u011f\u0131rl\u0131k ta\u015f\u0131yan egzersiz, kemiklerin g\u00fc\u00e7l\u00fc kalmas\u0131na ve osteoporozun \u00f6nlenmesine yard\u0131mc\u0131 olur.<\/li>\n
  • Daha fazla kas k\u00fctlesi<\/strong>: V\u00fccut kompozisyonu ya\u015fla birlikte do\u011fal olarak de\u011fi\u015fir, hem kas k\u00fctlesinde azalma hem de ya\u011f dokusunda art\u0131\u015f. Kuvvet antrenman\u0131, kastaki d\u00fc\u015f\u00fc\u015f\u00fc \u00f6nlemeye yard\u0131mc\u0131 olabilir.<\/li>\n
  • Daha sa\u011fl\u0131kl\u0131 bir kalp<\/strong>: Amerikan Kalp Derne\u011fi, k\u0131smen v\u00fccut kompozisyonu daha zay\u0131f oldu\u011funda kalp hastal\u0131\u011f\u0131 riski daha d\u00fc\u015f\u00fck oldu\u011fu i\u00e7in ya\u015fl\u0131lar i\u00e7in kuvvet antrenman\u0131 \u00f6nermektedir.<\/li>\n
  • Daha az artrit a\u011fr\u0131s\u0131<\/strong>: Tufts \u00dcniversitesi’nde yap\u0131lan bir ara\u015ft\u0131rma, ya\u015fl\u0131lar i\u00e7in hedeflenen kuvvet antrenman\u0131n\u0131n orta ila \u015fiddetli diz artritinin neden oldu\u011fu a\u011fr\u0131y\u0131 iyile\u015ftirebilece\u011fini g\u00f6sterdi.<\/li>\n
  • S\u0131rt a\u011fr\u0131s\u0131ndaki geli\u015fmeler<\/strong>: S\u0131rt kaslar\u0131na y\u00f6nelik egzersizler a\u011fr\u0131y\u0131 azaltabilir ve esnekli\u011fi art\u0131rabilir.<\/li>\n
  • Daha az d\u00fc\u015fme<\/strong>: Yeni Zelanda’daki ara\u015ft\u0131rmac\u0131lar, 80 ya\u015f ve \u00fcst\u00fc kad\u0131nlara kuvvet antrenman\u0131 ve denge egzersizleri \u00f6nerdi. Kad\u0131nlar d\u00fc\u015fme say\u0131lar\u0131n\u0131 %40 oran\u0131nda azaltt\u0131.<\/li>\n
  • Daha d\u00fc\u015f\u00fck diyabet riski<\/strong>: Egzersiz ve olu\u015fturdu\u011fu g\u00fc\u00e7l\u00fc kaslar kan \u015fekerini kontrol alt\u0131nda tutmaya yard\u0131mc\u0131 olabilir.<\/li>\n
  • Daha y\u00fcksek bir metabolizma<\/strong>: Kuvvet antrenman\u0131 dinlenme metabolizmas\u0131n\u0131 art\u0131rabilir, bu da v\u00fccudun kalorileri daha h\u0131zl\u0131 yakmas\u0131 anlam\u0131na gelir.<\/li>\n
  • Daha seksi bir v\u00fccut<\/strong>: Kim ya\u015fl\u0131lar\u0131n seksi olamayaca\u011f\u0131n\u0131 s\u00f6yl\u00fcyor? Kuvvet antrenman\u0131 paz\u0131 geli\u015ftirir, abs’i s\u0131k\u0131la\u015ft\u0131r\u0131r ve uyluklar\u0131 s\u0131k\u0131la\u015ft\u0131r\u0131r – ve bu herkes i\u00e7in iyi g\u00f6r\u00fcn\u00fcyor.<\/li>\n<\/ul>\n<\/div>\n
    \n

    Nas\u0131l Ba\u015flan\u0131r?<\/h2>\n

    ABD Hastal\u0131k Kontrol ve \u00d6nleme Merkezleri (CDC), egzersizin \u00e7o\u011fu insan i\u00e7in \u00e7ok g\u00fcvenli oldu\u011funu, ancak \u00f6nce doktorunuza dan\u0131\u015fman\u0131n iyi bir fikir olabilece\u011fini s\u00f6yl\u00fcyor. \u00d6zellikle kalp hastal\u0131\u011f\u0131, artrit, diyabet ve y\u00fcksek tansiyon gibi kronik rahats\u0131zl\u0131klar\u0131 olan ki\u015filer bir egzersiz program\u0131na ba\u015flamadan \u00f6nce doktora g\u00f6r\u00fcnmelidir. Bu sorunlara sahip olman\u0131z ve bunu bilmemeniz m\u00fcmk\u00fcnd\u00fcr. G\u00f6\u011f\u00fcs a\u011fr\u0131s\u0131, denge sorunlar\u0131, ba\u015f d\u00f6nmesi veya bay\u0131lma, spor salonuna gitmeden \u00f6nce doktora ba\u015fvurmak i\u00e7in nedenlerdir. Ya\u015fl\u0131lar i\u00e7in kuvvet antrenman\u0131 deneyiminiz yoksa, program\u0131n\u0131z\u0131 tasarlaman\u0131za yard\u0131mc\u0131 olacak baz\u0131 bilgiler edinin. . Ba\u015flamak i\u00e7in iyi bir yer, \u00f6zellikle ya\u015fl\u0131lar i\u00e7in tasarlanm\u0131\u015f g\u00fc\u00e7lendirme egzersizleri i\u00e7eren CDC’nin Daha G\u00fc\u00e7l\u00fc B\u00fcy\u00fcyen sayfas\u0131d\u0131r. Egzersizler \u00fc\u00e7 a\u015famaya ayr\u0131lm\u0131\u015ft\u0131r, b\u00f6ylece g\u00fcc\u00fcn\u00fcz geli\u015ftik\u00e7e daha yo\u011fun antrenmanlara ge\u00e7ebilirsiniz. Herhangi bir \u00f6zel ekipmana ihtiyac\u0131n\u0131z yok, sadece bir dizi hafif damb\u0131l ve bir \u00e7ift k\u00fc\u00e7\u00fck ayak bile\u011fi a\u011f\u0131rl\u0131\u011f\u0131. Asl\u0131nda, ilk a\u015fama herhangi bir ekipman gerektirmez.<\/p>\n<\/div>\n

    \n

    Spor Salonu Egzersizleri<\/h2>\n

    Baz\u0131 insanlar antrenmanlar\u0131n\u0131 spor salonunda yapmay\u0131 tercih ederler. Ya\u015fl\u0131lar bazen a\u011f\u0131rl\u0131k odas\u0131ndaki daha gen\u00e7, daha g\u00fc\u00e7l\u00fc kalabal\u0131ktan korkabilirler. Ancak a\u011f\u0131rl\u0131k makinelerine al\u0131\u015ft\u0131ktan sonra, muhtemelen kendinizi evinizde gibi hissedeceksiniz.<\/p>\n

    Ekipmanda yeniyseniz, size yard\u0131mc\u0131 olabilecek bir e\u011fitmen olup olmad\u0131\u011f\u0131n\u0131 resepsiyona sorun. Spor salonunda size her makinenin nas\u0131l \u00e7al\u0131\u015ft\u0131\u011f\u0131n\u0131 g\u00f6sterebilecek ve egzersizleri do\u011fru yapt\u0131\u011f\u0131n\u0131zdan emin olabilecek biri olmal\u0131d\u0131r. Baz\u0131 spor salonlar\u0131nda ek \u00fccret kar\u015f\u0131l\u0131\u011f\u0131nda haftada birka\u00e7 kez sizinle bire bir \u00e7al\u0131\u015facak ki\u015fisel antren\u00f6rler de vard\u0131r.<\/p>\n<\/div>\n

    \n

    Harekete ge\u00e7mek<\/h2>\n

    Antrenman\u0131n\u0131z konusunda gayretliyseniz, \u00e7ok ge\u00e7meden daha g\u00fc\u00e7l\u00fc a\u011f\u0131rl\u0131klara veya daha fazla tekrara ge\u00e7meye haz\u0131r hissedeceksiniz. Ne zaman yukar\u0131 hareket edece\u011finize dair baz\u0131 temel kurallar:<\/p>\n

      \n
    • D\u00fczenli olarak yeniden de\u011ferlendirin. Birka\u00e7 haftada bir, egzersizleriniz \u00e7ok kolay geliyorsa dikkat edin. E\u011fer \u00f6yleyse, a\u011f\u0131rl\u0131klar\u0131n\u0131z\u0131 biraz art\u0131r\u0131n ve tekrar kontrol edin.<\/li>\n
    • Orta zorlukta hedefleyin. A\u011f\u0131rl\u0131klar\u0131n\u0131z\u0131 arka arkaya on kez orta zorlukta kald\u0131rabilmelisiniz.<\/li>\n
    • A\u011f\u0131rl\u0131\u011f\u0131 yava\u015f\u00e7a art\u0131r\u0131n. Yaralanmay\u0131 \u00f6nlemek i\u00e7in a\u011f\u0131rl\u0131klar\u0131n\u0131z\u0131 bir seferde yaln\u0131zca birka\u00e7 kilo art\u0131r\u0131n. CDC, kad\u0131nlar\u0131n bir kiloluk, \u00fc\u00e7 kiloluk ve be\u015f kiloluk bir damb\u0131l seti ile ba\u015flad\u0131\u011f\u0131n\u0131 \u00f6ne s\u00fcr\u00fcyor. Erkekler i\u00e7in tavsiye \u00fc\u00e7, be\u015f ve sekiz pound. Ayak bile\u011fi a\u011f\u0131rl\u0131klar\u0131 zaman zaman yar\u0131m kilodan bir kiloya y\u00fckseltilmelidir.<\/li>\n<\/ul>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

      Ya\u015fl\u0131lar i\u00e7in kuvvet antrenman\u0131, ya\u015fl\u0131 yeti\u015fkinlerin sa\u011fl\u0131kl\u0131 ve kendinden emin hissetmelerine yard\u0131mc\u0131 olabilir. Kronik hastal\u0131kla kar\u015f\u0131 kar\u015f\u0131ya olan insanlar bile kuvvet antrenman\u0131ndan yararlanabilir. Ya\u015flanmak, G\u00fc\u00e7lenmek Baz\u0131 insanlar g\u00fc\u00e7l\u00fc kaslar in\u015fa…<\/p>\n","protected":false},"author":1,"featured_media":389,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"powerkit_post_featured":[],"class_list":{"0":"post-388","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\/388","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=388"}],"version-history":[{"count":1,"href":"https:\/\/lorgnon.com\/tr\/wp-json\/wp\/v2\/posts\/388\/revisions"}],"predecessor-version":[{"id":390,"href":"https:\/\/lorgnon.com\/tr\/wp-json\/wp\/v2\/posts\/388\/revisions\/390"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/lorgnon.com\/tr\/wp-json\/wp\/v2\/media\/389"}],"wp:attachment":[{"href":"https:\/\/lorgnon.com\/tr\/wp-json\/wp\/v2\/media?parent=388"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/lorgnon.com\/tr\/wp-json\/wp\/v2\/categories?post=388"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/lorgnon.com\/tr\/wp-json\/wp\/v2\/tags?post=388"},{"taxonomy":"powerkit_post_featured","embeddable":true,"href":"https:\/\/lorgnon.com\/tr\/wp-json\/wp\/v2\/powerkit_post_featured?post=388"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}