{"id":422,"date":"2015-03-14T16:38:42","date_gmt":"2015-03-14T14:38:42","guid":{"rendered":"https:\/\/sporcupazari.com\/blog\/?p=422"},"modified":"2015-03-05T11:10:12","modified_gmt":"2015-03-05T09:10:12","slug":"evde-spor-yapmak-2-isinma-hareketleri","status":"publish","type":"post","link":"https:\/\/www.sporcupazari.com\/blog\/evde-spor-yapmak-2-isinma-hareketleri\/","title":{"rendered":"Evde Spor Yapmak-2 Is\u0131nma Hareketleri"},"content":{"rendered":"

Is\u0131nma yap\u0131lacak egzersiz, bulundu\u011funuz s\u0131cakl\u0131k, ya\u015f\u0131n\u0131z psikolojik olarak uyum sa\u011flama s\u00fcreci gibi konular g\u00f6z \u00f6n\u00fcnde bulundurularak yap\u0131lmal\u0131d\u0131r.<\/p>\n

 <\/p>\n

D\u00fc\u015f\u00fck Tempolu Ko\u015fular :<\/strong><\/p>\n

Evimiz uygunsa d\u00fc\u015f\u00fck tempolu ko\u015fularla \u0131s\u0131nma hareketlerine ba\u015flayabiliriz. E\u011fer ko\u015fmak i\u00e7in uygun alan\u0131m\u0131z yoksa bulundu\u011fumuz yerde ko\u015fuyormu\u015f gibi yerimizde sayarak ba\u015flayabiliriz.<\/p>\n

Bir s\u00fcre bu \u015fekilde devam ettikten sonra dizleri karna \u00e7ekerek ko\u015fma gibi hareketlerle v\u00fccudumuzun \u0131s\u0131nmas\u0131n\u0131 sa\u011flar\u0131z. Bu egzersizleri yapaca\u011f\u0131n\u0131z s\u00fcre sizin antrenman durumunuza oda s\u0131cakl\u0131\u011f\u0131na ve ya\u015f\u0131n\u0131za g\u00f6re de\u011fi\u015fim g\u00f6sterecektir.<\/p>\n

\"isinma-hareketleri-1\"<\/a><\/p>\n

Ba\u015f ve Boyun<\/strong><\/p>\n

Daha sonra ba\u015f b\u00f6lgesinden ba\u015flayarak \u00f6nce boyun k\u0131sm\u0131n\u0131 ileri geri ve sa\u011fa sola hareket ettirmek suretiyle \u0131s\u0131nmay\u0131 ger\u00e7ekle\u015ftirebiliriz.<\/p>\n

Omuzlar ve Kollar<\/strong><\/p>\n

Daha sonra omuz ba\u015flar\u0131 ile daire \u00e7izerek omuzlar\u0131m\u0131z\u0131 \u00e7al\u0131\u015ft\u0131rarak devam ederiz. Bundan sonra sa\u011f ve sol kolumuzu dirseklerinden \u00e7evirerek daireler olu\u015fturup egzersizimizde devam ederiz.<\/p>\n

Elleri birbirine birle\u015ftirerek bilekleri hareket ettirerek bu b\u00f6lgeninde idmana haz\u0131r hale gelmesini sa\u011flar\u0131z.<\/p>\n

Bu s\u00fcre\u00e7te elleri a\u00e7\u0131p kapatarak parmaklar\u0131m\u0131z\u0131 da egzersize haz\u0131rlayabiliriz.<\/p>\n

Bel ve Kar\u0131n B\u00f6lgesi<\/strong><\/p>\n

Bel ve kar\u0131n b\u00f6lgesini \u0131s\u0131tmak i\u00e7in ellerimizi belimize koyarak v\u00fccudumuzun belden \u00fcst k\u0131sm\u0131n\u0131 kendi ekseni etraf\u0131ndan yar\u0131m tur \u00e7evirerek bir sa\u011fa bir sola ger\u00e7ekle\u015ftirebiliriz.<\/p>\n

Daha ayn\u0131 \u015fekilde v\u00fccudumuzun \u00fcst k\u0131sm\u0131n\u0131 sa\u011fa ve sola do\u011fru hareket ettirerek devam edebiliriz.<\/p>\n

Daha sonra bel k\u0131sm\u0131n\u0131z\u0131 dairesel hareket ettirebiliriz.<\/p>\n

Dizler\u00a0<\/b><\/p>\n

Dizlerimizi \u0131s\u0131tmak i\u00e7in k\u00fc\u00e7\u00fck \u00e7\u00f6k kalk hareketleri yapabiliriz. Bu hareketleri yaparken kilomuzu ve ya\u015f\u0131m\u0131z\u0131 g\u00f6z \u00f6n\u00fcnde bulundurarak bir tempo belirlemeliyiz.<\/p>\n

Ayak Bilekleri<\/strong><\/p>\n

Ayak bileklerini \u0131s\u0131tmak i\u00e7in aya\u011f\u0131m\u0131z\u0131n biri sabit kalacak \u015fekilde di\u011fer aya\u011f\u0131m\u0131z\u0131 ileri geri sa\u011fa sola hareket ettirerek \u00f6nce bir ayak sonra di\u011fer ayak olacak \u015fekilde bu eklemlerin egzersize haz\u0131rlanmas\u0131n\u0131 sa\u011flam\u0131\u015f oluruz.<\/p>\n

Is\u0131nma hareketlerini yukar\u0131dan a\u015fa\u011f\u0131ya yada a\u015fa\u011f\u0131dan yukar\u0131ya yapman\u0131z \u0131s\u0131nma yaparken herhangi bir eklemin atlanmamas\u0131 a\u00e7\u0131s\u0131ndan faydal\u0131 olacakt\u0131r.<\/p>\n

Bir Sonraki Yaz\u0131m\u0131zda anlat\u0131m\u0131m\u0131za devam edece\u011fiz.<\/strong><\/p>\n

Spor Malzemeleri sat\u0131n almak i\u00e7in www.sporcupazari.com<\/a>\u00a0adresini ziyaret ederek kap\u0131da \u00f6deme havale ya da kredi kart\u0131 y\u00f6ntemleri ile al\u0131\u015fveri\u015f yapabilirsiniz.<\/p>\n

 <\/p>\n

 <\/p>\n","protected":false},"excerpt":{"rendered":"

Is\u0131nma yap\u0131lacak egzersiz, bulundu\u011funuz s\u0131cakl\u0131k, ya\u015f\u0131n\u0131z psikolojik olarak uyum sa\u011flama s\u00fcreci gibi konular g\u00f6z \u00f6n\u00fcnde bulundurularak yap\u0131lmal\u0131d\u0131r.   D\u00fc\u015f\u00fck Tempolu Ko\u015fular : Evimiz uygunsa d\u00fc\u015f\u00fck tempolu ko\u015fularla \u0131s\u0131nma hareketlerine ba\u015flayabiliriz. E\u011fer ko\u015fmak i\u00e7in uygun alan\u0131m\u0131z yoksa bulundu\u011fumuz yerde ko\u015fuyormu\u015f gibi yerimizde sayarak ba\u015flayabiliriz. Bir s\u00fcre bu \u015fekilde devam ettikten sonra dizleri karna \u00e7ekerek ko\u015fma gibi<\/p>\n

Read More<\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_mi_skip_tracking":false,"_exactmetrics_sitenote_active":false,"_exactmetrics_sitenote_note":"","_exactmetrics_sitenote_category":0,"_jetpack_newsletter_access":"","footnotes":""},"categories":[2],"tags":[238,237],"class_list":["post-422","post","type-post","status-publish","format-standard","hentry","category-spor-bilgileri","tag-evde-isinma-hareketleri","tag-isinma-hareketleri"],"yoast_head":"\nEvde Spor Yapmak-2 Is\u0131nma Hareketleri - Sporcu Pazar\u0131 - 0332 666 00 00<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.sporcupazari.com\/blog\/evde-spor-yapmak-2-isinma-hareketleri\/\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Evde Spor Yapmak-2 Is\u0131nma Hareketleri - Sporcu Pazar\u0131 - 0332 666 00 00\" \/>\n<meta property=\"og:description\" content=\"Is\u0131nma yap\u0131lacak egzersiz, bulundu\u011funuz s\u0131cakl\u0131k, ya\u015f\u0131n\u0131z psikolojik olarak uyum sa\u011flama s\u00fcreci gibi konular g\u00f6z \u00f6n\u00fcnde bulundurularak yap\u0131lmal\u0131d\u0131r.   D\u00fc\u015f\u00fck Tempolu Ko\u015fular : Evimiz uygunsa d\u00fc\u015f\u00fck tempolu ko\u015fularla \u0131s\u0131nma hareketlerine ba\u015flayabiliriz. E\u011fer ko\u015fmak i\u00e7in uygun alan\u0131m\u0131z yoksa bulundu\u011fumuz yerde ko\u015fuyormu\u015f gibi yerimizde sayarak ba\u015flayabiliriz. 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Bu sebepler bisiklet antrenman makaras\u0131 ihtiyac\u0131 co\u011falm\u0131\u015f bisiklet\u00e7iler daha \u00e7ok k\u0131\u015f\u0131n ihtiya\u00e7 duyduklar\u0131 bu alete ihtiya\u00e7 duymu\u015flard\u0131r. Bisiklet Roller Antrenman Makaras\u0131 Astana Silent Roller Sat\u0131n\u2026","rel":"","context":""Bisiklet Malzemeleri" i\u00e7inde","block_context":{"text":"Bisiklet Malzemeleri","link":"https:\/\/www.sporcupazari.com\/blog\/category\/bisiklet-malzemeleri\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/www.sporcupazari.com\/blog\/wp-content\/uploads\/2020\/05\/astana-silent-roller.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/www.sporcupazari.com\/blog\/wp-content\/uploads\/2020\/05\/astana-silent-roller.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/www.sporcupazari.com\/blog\/wp-content\/uploads\/2020\/05\/astana-silent-roller.jpg?resize=700%2C400&ssl=1 2x, https:\/\/i0.wp.com\/www.sporcupazari.com\/blog\/wp-content\/uploads\/2020\/05\/astana-silent-roller.jpg?resize=1050%2C600&ssl=1 3x"},"classes":[]},{"id":353,"url":"https:\/\/www.sporcupazari.com\/blog\/profesyonel-bisikletci-nasil-olunur\/","url_meta":{"origin":422,"position":1},"title":"Profesyonel Bisiklet\u00e7i Nas\u0131l Olunur","author":"sporcupazari","date":"27 Mart 2015","format":false,"excerpt":"Profesyonel bisiklet\u00e7i nas\u0131l olunur konusu ile ilgili olarak yasal prosed\u00fcrleri lisans \u00e7\u0131kartmak gibi detay konular\u0131 daha \u00f6nceki yaz\u0131lar\u0131m\u0131zdan bir tanesinde ele alm\u0131\u015ft\u0131k. 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Tabi i\u015fin resmi prosed\u00fcr boyutundan \u00f6nce bir de antrenman yani egzersiz boyutu var. \u00d6ncelikle yeni bir bisiklet alm\u0131\u015fsak bisikletin sele y\u00fcksekli\u011fi\u2026","rel":"","context":""Bisiklet Malzemeleri" i\u00e7inde","block_context":{"text":"Bisiklet Malzemeleri","link":"https:\/\/www.sporcupazari.com\/blog\/category\/bisiklet-malzemeleri\/"},"img":{"alt_text":"www.sporcupazari.com","src":"https:\/\/i0.wp.com\/sporcupazari.com\/blog\/wp-content\/uploads\/2015\/02\/profesyonel-bisikletci-olmak-icin.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/sporcupazari.com\/blog\/wp-content\/uploads\/2015\/02\/profesyonel-bisikletci-olmak-icin.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/sporcupazari.com\/blog\/wp-content\/uploads\/2015\/02\/profesyonel-bisikletci-olmak-icin.jpg?resize=700%2C400&ssl=1 2x"},"classes":[]},{"id":1638,"url":"https:\/\/www.sporcupazari.com\/blog\/aerobik-ve-anaerobik-dayaniklilik-nedir\/","url_meta":{"origin":422,"position":2},"title":"Aerobik ve Anaerobik Dayan\u0131kl\u0131l\u0131k Nedir?","author":"sporcupazari","date":"14 Ocak 2016","format":false,"excerpt":"Spor yaparken v\u00fccudumuz iki \u015fekilde enerji \u00fcretirler k\u0131sa s\u00fcrede y\u00fcksek h\u0131zl\u0131 \u00a0ve kuvvetli hareketler sergilememiz gereken spor dallar\u0131nda anaerobik d\u00fc\u015f\u00fck kuvvet ve s\u00fcratte uzun s\u00fcreli hareket etmemiz gereken sporlarda ise aerobik y\u00f6ntem ile enerji \u00fcretiriz. Bu sporlar\u0131 yaparken ihtiya\u00e7 duydu\u011fumuz dayan\u0131kl\u0131l\u0131k \u015feklinde aerobik ve anaerobik dayan\u0131kl\u0131l\u0131k \u015feklinde ifade ederiz. Dayan\u0131kl\u0131l\u0131k\u2026","rel":"","context":""Genel" i\u00e7inde","block_context":{"text":"Genel","link":"https:\/\/www.sporcupazari.com\/blog\/category\/genel\/"},"img":{"alt_text":"enerji-yollari-dayaniklilik","src":"https:\/\/i0.wp.com\/sporcupazari.com\/blog\/wp-content\/uploads\/2016\/01\/enerji-yollari-dayaniklilik.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/sporcupazari.com\/blog\/wp-content\/uploads\/2016\/01\/enerji-yollari-dayaniklilik.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/sporcupazari.com\/blog\/wp-content\/uploads\/2016\/01\/enerji-yollari-dayaniklilik.jpg?resize=700%2C400&ssl=1 2x, https:\/\/i0.wp.com\/sporcupazari.com\/blog\/wp-content\/uploads\/2016\/01\/enerji-yollari-dayaniklilik.jpg?resize=1050%2C600&ssl=1 3x"},"classes":[]},{"id":1509,"url":"https:\/\/www.sporcupazari.com\/blog\/bisiklette-vucudumuzun-neresi-calisir\/","url_meta":{"origin":422,"position":3},"title":"Bisiklette V\u00fccudumuzun Neresi \u00c7al\u0131\u015f\u0131r?","author":"sporcupazari","date":"28 Kas\u0131m 2015","format":false,"excerpt":"Bisiklet sporu kalp damar sistemi i\u00e7in olduk\u00e7a faydal\u0131 genel dayan\u0131kl\u0131l\u0131\u011f\u0131 art\u0131ran bir kap\u0131 d\u0131\u015f\u0131 sporudur. \u00a0Bisikletin kalp damar hastal\u0131klar\u0131, tansiyon \u015feker gibi ya\u015fl\u0131l\u0131k hastal\u0131klar\u0131na kar\u015f\u0131 ne kadar \u00f6nleyici bir \u00f6zelli\u011fi oldu\u011funu anlamak istersek Hollanda,\u00a0\u0130sve\u00e7, Danimarka gibi bisikletin ula\u015f\u0131m ama\u00e7l\u0131 \u00e7ok kullan\u0131ld\u0131\u011f\u0131 \u00fclkelere bakmam\u0131z da yeterli olur. Bisiklet sporuna en \u00e7ok\u2026","rel":"","context":""Genel" i\u00e7inde","block_context":{"text":"Genel","link":"https:\/\/www.sporcupazari.com\/blog\/category\/genel\/"},"img":{"alt_text":"Bisiklette Hangi Kaslar \u00c3\u0087al\u00c4\u00b1\u00c5\u009f\u00c4\u00b1r","src":"https:\/\/i0.wp.com\/sporcupazari.com\/blog\/wp-content\/uploads\/2015\/11\/Cyclist_illustration21.jpg?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":810,"url":"https:\/\/www.sporcupazari.com\/blog\/kick-boks-ve-muay-thai-arasindaki-7-fark\/","url_meta":{"origin":422,"position":4},"title":"Kick Boks ve Muay Thai Aras\u0131ndaki 7 Fark","author":"sporcupazari","date":"3 Temmuz 2015","format":false,"excerpt":"Kick boks ve muay thai bran\u015flar\u0131 g\u00fcn\u00fcm\u00fcz\u00fcn en pop\u00fcler m\u00fccadele sporlar\u0131 aras\u0131nda yer almaktad\u0131r. \u00d6zel spor salonlar\u0131nda da en \u00e7ok talep g\u00f6ren d\u00f6v\u00fc\u015f sporlar\u0131 bu sporlard\u0131r. Kick boks tarihi 196o l\u0131 y\u0131llara dayansa da Muay thai \u00e7ok daha eski bir spor dal\u0131d\u0131r. Fakat iki bran\u015f birbirine \u00e7ok benzetilmekte hatta zaman\u2026","rel":"","context":""Genel" i\u00e7inde","block_context":{"text":"Genel","link":"https:\/\/www.sporcupazari.com\/blog\/category\/genel\/"},"img":{"alt_text":"Muay thai nin \u00c3\u00a7ok eski bir tarih\u00c3\u00a7esi vard\u00c4\u00b1r. oysa ki Japon kick boksu 1960 larda Amerikan Kick Boks'u ise 1970 lerde ba\u00c5\u009flam\u00c4\u00b1\u00c5\u009ft\u00c4\u00b1r. Genel federasyon yap\u00c4\u00b1lanmas\u00c4\u00b1na bak\u00c4\u00b1ld\u00c4\u00b1\u00c4\u009f\u00c4\u00b1nda amaerikan kick boksu daha etkindir.","src":"https:\/\/i0.wp.com\/sporcupazari.com\/blog\/wp-content\/uploads\/2015\/07\/don-wilson-kickboxing-champion-and-film-star-shares-his-perspectives-2331.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/sporcupazari.com\/blog\/wp-content\/uploads\/2015\/07\/don-wilson-kickboxing-champion-and-film-star-shares-his-perspectives-2331.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/sporcupazari.com\/blog\/wp-content\/uploads\/2015\/07\/don-wilson-kickboxing-champion-and-film-star-shares-his-perspectives-2331.jpg?resize=700%2C400&ssl=1 2x"},"classes":[]},{"id":1055,"url":"https:\/\/www.sporcupazari.com\/blog\/tayland-da-muay-thai-kamplari\/","url_meta":{"origin":422,"position":5},"title":"Tayland da Muay Thai Kamplar\u0131","author":"sporcupazari","date":"23 Temmuz 2015","format":false,"excerpt":"Tayland isminden de anla\u015f\u0131ld\u0131\u011f\u0131 gibi Muay Thai sporunun memleketi. \u00dclkede bu spor her\u015feyi ile benimsenmi\u015f durumda. \u00a0Thailand da bu spor ile ilgili Raja, Lumpini gibi \u00f6zel ligler olu\u015fturulmakta bu liglerde d\u00fcnyan\u0131n en iyi Nak Muay lar\u0131 (Muay Thai Sporcusu) burada m\u00fccadele vermekteler. Buna ra\u011fmen avrupadan bu liglerde gelip d\u00f6v\u00fc\u015fen d\u00f6v\u00fc\u015f\u00e7\u00fc\u2026","rel":"","context":""Spor Bilgileri" i\u00e7inde","block_context":{"text":"Spor Bilgileri","link":"https:\/\/www.sporcupazari.com\/blog\/category\/spor-bilgileri\/"},"img":{"alt_text":"Muay Thai","src":"https:\/\/i0.wp.com\/sporcupazari.com\/blog\/wp-content\/uploads\/2015\/02\/muay-thai-fighter-throwing-jab-630x3151.jpg?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]}],"_links":{"self":[{"href":"https:\/\/www.sporcupazari.com\/blog\/wp-json\/wp\/v2\/posts\/422"}],"collection":[{"href":"https:\/\/www.sporcupazari.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.sporcupazari.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.sporcupazari.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.sporcupazari.com\/blog\/wp-json\/wp\/v2\/comments?post=422"}],"version-history":[{"count":1,"href":"https:\/\/www.sporcupazari.com\/blog\/wp-json\/wp\/v2\/posts\/422\/revisions"}],"predecessor-version":[{"id":426,"href":"https:\/\/www.sporcupazari.com\/blog\/wp-json\/wp\/v2\/posts\/422\/revisions\/426"}],"wp:attachment":[{"href":"https:\/\/www.sporcupazari.com\/blog\/wp-json\/wp\/v2\/media?parent=422"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.sporcupazari.com\/blog\/wp-json\/wp\/v2\/categories?post=422"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.sporcupazari.com\/blog\/wp-json\/wp\/v2\/tags?post=422"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}