{"id":409,"date":"2022-04-09T18:28:36","date_gmt":"2022-04-09T18:28:36","guid":{"rendered":"https:\/\/lorgnon.com\/tr\/yoga-inversiyonlari-icin-guc-gelistirmenin-yollari\/"},"modified":"2022-04-13T11:04:05","modified_gmt":"2022-04-13T11:04:05","slug":"yoga-inversiyonlari-icin-guc-gelistirmenin-yollari","status":"publish","type":"post","link":"https:\/\/lorgnon.com\/tr\/yoga-inversiyonlari-icin-guc-gelistirmenin-yollari\/","title":{"rendered":"Yoga \u0130nversiyonlar\u0131 i\u00e7in G\u00fc\u00e7 Geli\u015ftirmenin Yollar\u0131"},"content":{"rendered":"

<\/p>\n

\n

Yoga inversiyonlar\u0131n\u0131 ger\u00e7ekle\u015ftirmek i\u00e7in g\u00fc\u00e7 olu\u015fturmak, hem yeni ba\u015flayanlar hem de orta seviye yogiler i\u00e7in \u00f6nemlidir. En iyi sonu\u00e7lar\u0131 elde etmek i\u00e7in e\u011fitim, inversiyon pozlar\u0131nda yer alan kas gruplar\u0131n\u0131 hedef alan yoga pozlar\u0131 ve diren\u00e7 egzersizlerinin bir kombinasyonunu i\u00e7ermelidir. Her egzersizi haftada iki veya \u00fc\u00e7 kez rutininize ekleyin.<\/p>\n<\/div>\n

\n

G\u00f6\u011f\u00fcs ve Omuzlar<\/h2>\n

\u00c7o\u011fu yoga inversiyonu, g\u00f6\u011fs\u00fcn\u00fczde ve omuzlar\u0131n\u0131zda g\u00fc\u00e7 gerektiren bir t\u00fcr kol dengesi i\u00e7erir. A\u015fa\u011f\u0131daki hareketler do\u011frudan bu kaslar\u0131 \u00e7al\u0131\u015ft\u0131r\u0131r.<\/p>\n<\/div>\n

\n

\u015e\u0131nav<\/h3>\n

\u015e\u0131nav, yaln\u0131zca v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131n\u0131z\u0131 kullanarak g\u00f6\u011fs\u00fcn\u00fcz\u00fc \u00e7al\u0131\u015ft\u0131rman\u0131n en basit yollar\u0131ndan biridir. Ayr\u0131ca omuzlar\u0131n\u0131z\u0131 etkili bir \u015fekilde kavrar. Her a\u00e7\u0131ya g\u00f6re \u00e7e\u015fitleri vard\u0131r.<\/p>\n

    \n
  • Temel veya geni\u015f: Elleriniz omuzlar\u0131n\u0131z\u0131n alt\u0131nda veya alt\u0131ndan ba\u015flayarak, bunlar g\u00f6\u011fs\u00fcn\u00fcz\u00fcn ortas\u0131nda \u00e7al\u0131\u015f\u0131r.<\/li>\n
  • Jackknife: A\u015fa\u011f\u0131ya do\u011fru k\u00f6pek \u015f\u0131nav\u0131 olarak da bilinen bu, g\u00f6\u011fs\u00fcn\u00fcz\u00fcn \u00fcst k\u0131sm\u0131n\u0131 \u00e7al\u0131\u015ft\u0131r\u0131r.<\/li>\n
  • Rotasyonlu \u015f\u0131nav: \u015f\u0131nav ve yan plank aras\u0131nda ge\u00e7i\u015f yaparak, g\u00f6\u011fs\u00fcn i\u00e7 ve d\u0131\u015f kaslar\u0131n\u0131 \u00e7al\u0131\u015ft\u0131r\u0131r.<\/li>\n
  • Chaturanga: Dar bir \u015f\u0131nav olarak da bilinen bu, kollar\u0131n g\u00f6\u011f\u00fcs kafesine sar\u0131lmas\u0131yla tamamlanan bir yoga pozudur.<\/li>\n<\/ul>\n

    Antrenman ba\u015f\u0131na bir veya iki farkl\u0131 \u015f\u0131nav se\u00e7in. Her t\u00fcrden 10 ila 12 tekrardan olu\u015fan \u00fc\u00e7 seti tamamlay\u0131n.<\/p>\n<\/div>\n

    \n

    g\u00f6\u011f\u00fcs sine\u011fi<\/h3>\n

    G\u00f6\u011f\u00fcs sine\u011fi, kollar\u0131n\u0131z\u0131 v\u00fccudunuzun merkezine do\u011fru \u00e7ekme hareketini uygularken g\u00f6\u011f\u00fcs kaslar\u0131n\u0131z\u0131 geli\u015ftirmenin harika bir yoludur. Kol dengelerinde ustala\u015fmak i\u00e7in buna ihtiyac\u0131n\u0131z olacak. Bu egzersizin faydalar\u0131ndan ger\u00e7ekten yararlanmak i\u00e7in, ekledi\u011finiz her egzersiz i\u00e7in farkl\u0131 bir ekipman par\u00e7as\u0131yla tamamlay\u0131n.<\/p>\n

      \n
    • Kablo makaras\u0131<\/li>\n
    • halter<\/li>\n
    • Diren\u00e7 bantlar\u0131<\/li>\n<\/ul>\n

      Sekiz ila 12 tekrar kaslar\u0131n\u0131z\u0131 ayd\u0131nlatacak. \u00dc\u00e7 tur tamamlay\u0131n.<\/p>\n<\/div>\n

      \n

      kar\u0131n<\/h2>\n

      \u0130nversiyonlar, \u00f6zellikle kar\u0131n boyunca, \u00e7ekirdek g\u00fcc\u00fc ve stabilite gerektirir. A\u015fa\u011f\u0131daki hareketler orta kaslar\u0131n\u0131z\u0131 s\u0131k\u0131la\u015ft\u0131racak ve inversiyonlar\u0131 ger\u00e7ekle\u015ftirme zaman\u0131 geldi\u011finde kal\u00e7alar\u0131n\u0131z\u0131 kald\u0131rman\u0131za yard\u0131mc\u0131 olacakt\u0131r.<\/p>\n<\/div>\n

      \n

      Stabilite Topu Pike<\/h3>\n

      Denge topu m\u0131zra\u011f\u0131, amuda kalkma ve amuda kalkma gibi ters d\u00f6n\u00fc\u015flerde al\u0131\u015ft\u0131rma yapmak i\u00e7in m\u00fckemmeldir. Omuzlar\u0131n\u0131z\u0131 stabilize ederken do\u011frudan alt kar\u0131nlar\u0131 \u00e7al\u0131\u015ft\u0131r\u0131r. 10 ila 12 tekrardan olu\u015fan \u00fc\u00e7 seti tamamlay\u0131n. Bu \u00e7ok fazlaysa, dizlerinizi g\u00f6\u011fs\u00fcn\u00fcze do\u011fru \u00e7ekmek kolay bir de\u011fi\u015fiklik olabilir. Bu hala \u00e7ok zorsa, denge topunu bo\u015falt\u0131n ve basit bir tahta ile ba\u015flay\u0131n. Her zaman oradan yukar\u0131 \u00e7al\u0131\u015fabilirsin. Dinlenmek i\u00e7in b\u0131rakmadan \u00f6nce 10 ila 15 nefes tutun.<\/p>\n<\/div>\n

      \n

      egzersizi<\/h3>\n

      Crunch, herkesin eri\u015febilece\u011fi ve bir antrenman\u0131n ba\u015f\u0131na veya sonuna eklenmesi \u00e7ok kolay bir harekettir. \u0130nversiyonlara giden yolda size yard\u0131mc\u0131 olabilecek bir\u00e7ok t\u00fcr vard\u0131r.<\/p>\n

        \n
      • Geleneksel crunch: Basit ama etkili, bu kar\u0131n kaslar\u0131n\u0131z\u0131n merkezinde \u00e7al\u0131\u015f\u0131r.<\/li>\n
      • Ters crunch: Bu hareket alt kar\u0131n kaslar\u0131na vurur.<\/li>\n
      • Sa\u011fl\u0131k topu bacak y\u00fckseltmeleri: Bunlar, t\u00fcm kar\u0131n hatt\u0131nda g\u00fc\u00e7 olu\u015fturmak i\u00e7in biraz diren\u00e7 ekler.<\/li>\n<\/ul>\n

        En iyi sonu\u00e7lar i\u00e7in, her birini 30 ila 45 saniye, toplamda \u00fc\u00e7 tur olmak \u00fczere arka arkaya ger\u00e7ekle\u015ftirin.<\/p>\n<\/div>\n

        \n

        i\u00e7 uyluk<\/h2>\n

        \u00c7o\u011fu insan, i\u00e7 uyluklar\u0131n da \u00e7ekirdek kas grubunun bir par\u00e7as\u0131 oldu\u011funu unutur. Bunlar\u0131 inversiyonlar s\u0131ras\u0131nda devreye sokmak, kar\u0131nlar\u0131 ve beli destekler, bu da uygun formda dengeyi koruman\u0131za yard\u0131mc\u0131 olur.<\/p>\n<\/div>\n

        \n

        Yan Akci\u011ferler<\/h3>\n

        Kal\u00e7alar\u0131 ve d\u00f6rtl\u00fcleri ve ayr\u0131ca i\u00e7 uyluklar\u0131 hedef alan yan hamle, alt g\u00f6vdeyi tonlamak ve g\u00fc\u00e7lendirmek i\u00e7in en iyi egzersizler aras\u0131ndad\u0131r. Elinizde damb\u0131l olsun veya olmas\u0131n, her iki tarafta 10 ila 15 tekrardan olu\u015fan iki tur tamamlay\u0131n. Alternatif olarak, Warrior II veya Side Angle gibi bir yan hamle pozisyonuna ge\u00e7meyi i\u00e7eren yoga pozlar\u0131 uygulayabilirsiniz.<\/p>\n<\/div>\n

        \n

        Ayakta Kayd\u0131r\u0131c\u0131 Kal\u00e7a Eklemeleri<\/h3>\n

        Ayakta kal\u00e7a adduksiyonu, biti\u015f pozisyonu ayn\u0131 oldu\u011fu i\u00e7in yan hamleye benzer. Ayn\u0131 kaslar\u0131 da \u00e7al\u0131\u015ft\u0131r\u0131r. En \u00f6nemli fark, hareket eden bacakt\u0131r. Bir hal\u0131 \u00fczerinde \u00e7al\u0131\u015f\u0131yorsan\u0131z, bir mobilya kayd\u0131r\u0131c\u0131s\u0131 kullanabilirsiniz. P\u00fcr\u00fczs\u00fcz bir y\u00fczeydeyseniz, bir havlu yeterli olacakt\u0131r.<\/p>\n

          \n
        1. Ayaklar\u0131n\u0131z kal\u00e7a mesafesinde olacak \u015fekilde durun, sa\u011f aya\u011f\u0131n\u0131z havlu veya s\u00fcrg\u00fc \u00fczerinde.<\/li>\n
        2. A\u011f\u0131rl\u0131\u011f\u0131n\u0131z\u0131 sol baca\u011f\u0131n\u0131zda tutarak sol dizinizi b\u00fck\u00fcn ve sa\u011f aya\u011f\u0131n\u0131z\u0131 yana do\u011fru kayd\u0131r\u0131n. Sadece uygun formu koruyarak gidebildi\u011finiz kadar ileri gidin.<\/li>\n
        3. Ayn\u0131 anda sol baca\u011f\u0131n\u0131z\u0131 d\u00fczeltin ve sa\u011f aya\u011f\u0131n\u0131z\u0131 merkeze do\u011fru kayd\u0131r\u0131n.<\/li>\n<\/ol>\n

          Toplamda iki tur i\u00e7in her iki tarafta 10 ila 12 tekrar tamamlay\u0131n.<\/p>\n<\/div>\n

          \n

          G\u00fc\u00e7l\u00fc Bir Temel<\/h2>\n

          Yoga inversiyonlar\u0131na, i\u015fe koydu\u011funuz s\u00fcrece herkes eri\u015febilir. \u0130nversiyon uygulaman\u0131z i\u00e7in g\u00fc\u00e7l\u00fc bir temel olu\u015fturmak i\u00e7in g\u00f6\u011f\u00fcs, omuz, kar\u0131n ve i\u00e7 uyluk kaslar\u0131n\u0131z\u0131 g\u00fc\u00e7lendirebilirsiniz. Hareket aral\u0131\u011f\u0131n\u0131z\u0131 da geli\u015ftirmek i\u00e7in d\u00fczenli bir yoga duru\u015flar\u0131 rutini ekledi\u011finizden emin olun. Bu, g\u00fcveni art\u0131rmaya ve istikrar\u0131 iyile\u015ftirmeye yard\u0131mc\u0131 olacakt\u0131r.<\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

          Yoga inversiyonlar\u0131n\u0131 ger\u00e7ekle\u015ftirmek i\u00e7in g\u00fc\u00e7 olu\u015fturmak, hem yeni ba\u015flayanlar hem de orta seviye yogiler i\u00e7in \u00f6nemlidir. En iyi sonu\u00e7lar\u0131 elde etmek i\u00e7in e\u011fitim, inversiyon pozlar\u0131nda yer alan kas gruplar\u0131n\u0131 hedef…<\/p>\n","protected":false},"author":1,"featured_media":410,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"powerkit_post_featured":[],"class_list":{"0":"post-409","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\/409","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=409"}],"version-history":[{"count":1,"href":"https:\/\/lorgnon.com\/tr\/wp-json\/wp\/v2\/posts\/409\/revisions"}],"predecessor-version":[{"id":411,"href":"https:\/\/lorgnon.com\/tr\/wp-json\/wp\/v2\/posts\/409\/revisions\/411"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/lorgnon.com\/tr\/wp-json\/wp\/v2\/media\/410"}],"wp:attachment":[{"href":"https:\/\/lorgnon.com\/tr\/wp-json\/wp\/v2\/media?parent=409"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/lorgnon.com\/tr\/wp-json\/wp\/v2\/categories?post=409"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/lorgnon.com\/tr\/wp-json\/wp\/v2\/tags?post=409"},{"taxonomy":"powerkit_post_featured","embeddable":true,"href":"https:\/\/lorgnon.com\/tr\/wp-json\/wp\/v2\/powerkit_post_featured?post=409"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}