{"id":435,"date":"2015-03-16T16:57:22","date_gmt":"2015-03-16T14:57:22","guid":{"rendered":"https:\/\/sporcupazari.com\/blog\/?p=435"},"modified":"2015-03-05T15:32:16","modified_gmt":"2015-03-05T13:32:16","slug":"evde-spor-yapmak-4-soguma-hareketleri","status":"publish","type":"post","link":"https:\/\/www.sporcupazari.com\/blog\/evde-spor-yapmak-4-soguma-hareketleri\/","title":{"rendered":"Evde Spor Yapmak -4 So\u011fuma Hareketleri"},"content":{"rendered":"

Daha \u00f6nceki yaz\u0131lar\u0131m\u0131zda antrenman\u0131n \u00fc\u00e7 evrede de\u011ferlendirilmesi gerekti\u011fini bildirmi\u015ftik.<\/p>\n

Bu evrelerin birincisi \u0131s\u0131nma evresi ikincisi ana evre \u00fc\u00e7\u00fcnc\u00fcs\u00fc so\u011fuma evresidir.<\/p>\n

Daha \u00f6nceki yaz\u0131lar\u0131m\u0131zda evde yapaca\u011f\u0131n\u0131z idmanlarda \u0131s\u0131nma ve ana evre hareketlerinden bahsetmi\u015ftik \u015fimdi so\u011fuma hareketlerinden bahsedece\u011fiz.<\/p>\n

Antrenmana s\u0131f\u0131r noktas\u0131ndan ba\u015flad\u0131\u011f\u0131m\u0131z\u0131 varsayarsak 1 saatlik bir antrenmanda en \u00fcst tempoya ula\u015ft\u0131\u011f\u0131m\u0131z nokta antrenman\u0131n 30. dk olmal\u0131d\u0131r.<\/p>\n

\"evde-spor\"<\/a><\/p>\n

Daha sonra antrenman\u0131n temposu yava\u015f yava\u015f d\u00fc\u015f\u00fcr\u00fclmeli ve netice itibariyle antrenman sonland\u0131r\u0131lmal\u0131d\u0131r.<\/p>\n

Antrenman\u0131 sonland\u0131rmadan \u00f6nce gerdirme hareketleri dedi\u011fimiz strecing hareketlerini yapman\u0131zda faydal\u0131 olacakt\u0131r.<\/p>\n

B\u00f6ylece hem kaslar\u0131n\u0131z\u0131 esnetmi\u015f hem de kaslar\u0131n\u0131z \u00fczerinde olu\u015fan laktik asitlerin uzakla\u015ft\u0131r\u0131lmas\u0131na yard\u0131mc\u0131 olmu\u015f olursunuz.<\/p>\n

B\u00f6ylece ertesi g\u00fcn anaerobik enerji a\u00e7\u0131l\u0131m\u0131ndan kaynaklanan halk aras\u0131nda haml\u0131k a\u011fr\u0131s\u0131 tabir edilen a\u011fr\u0131lar\u0131 minimum ya\u015fam\u0131\u015f olursunuz.<\/p>\n

Gerdirme hareketleri antrenman\u0131n sonunda yap\u0131ld\u0131\u011f\u0131 gibi \u0131s\u0131nma hareketlerinden sonra v\u00fccut belli bir performansa ula\u015fm\u0131\u015f ve gerdirme i\u00e7in uygunsa bu esnada da yap\u0131labilir.<\/p>\n

\u00a0So\u011fuma Antrenmanlar\u0131n\u0131n Faydalar\u0131\u00a0<\/strong><\/p>\n

<\/strong><\/p>\n

Yo\u011fun y\u00fcklenmelerden sonra yap\u0131lan so\u011fuma al\u0131\u015ft\u0131rmalar\u0131 v\u00fccudun toparlanma h\u0131z\u0131n\u0131 artt\u0131r\u0131r ve laktik asidin kaslardan daha h\u0131zl\u0131 uzakla\u015ft\u0131r\u0131lmas\u0131n\u0131 sa\u011flar.<\/p>\n

So\u011fuma al\u0131\u015ft\u0131rmalar\u0131 d\u00fc\u015f\u00fck \u015fiddette (%35-40 VO2max) uygulanmal\u0131d\u0131r.<\/p>\n

Yava\u015f ko\u015fular, germe cimnastikleri, bran\u015fa y\u00f6nelik oyunlar vb. \u015feklinde yap\u0131labilir.<\/p>\n

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

Daha \u00f6nceki yaz\u0131lar\u0131m\u0131zda antrenman\u0131n \u00fc\u00e7 evrede de\u011ferlendirilmesi gerekti\u011fini bildirmi\u015ftik. Bu evrelerin birincisi \u0131s\u0131nma evresi ikincisi ana evre \u00fc\u00e7\u00fcnc\u00fcs\u00fc so\u011fuma evresidir. Daha \u00f6nceki yaz\u0131lar\u0131m\u0131zda evde yapaca\u011f\u0131n\u0131z idmanlarda \u0131s\u0131nma ve ana evre hareketlerinden bahsetmi\u015ftik \u015fimdi so\u011fuma hareketlerinden bahsedece\u011fiz. Antrenmana s\u0131f\u0131r noktas\u0131ndan ba\u015flad\u0131\u011f\u0131m\u0131z\u0131 varsayarsak 1 saatlik bir antrenmanda en \u00fcst tempoya ula\u015ft\u0131\u011f\u0131m\u0131z nokta antrenman\u0131n 30. dk olmal\u0131d\u0131r. Daha<\/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":[236,244],"class_list":["post-435","post","type-post","status-publish","format-standard","hentry","category-spor-bilgileri","tag-evde-spor-yapmak","tag-soguma-hareketleri"],"yoast_head":"\nEvde Spor Yapmak -4 So\u011fuma 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-4-soguma-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 -4 So\u011fuma Hareketleri - Sporcu Pazar\u0131 - 0332 666 00 00\" \/>\n<meta property=\"og:description\" content=\"Daha \u00f6nceki yaz\u0131lar\u0131m\u0131zda antrenman\u0131n \u00fc\u00e7 evrede de\u011ferlendirilmesi gerekti\u011fini bildirmi\u015ftik. Bu evrelerin birincisi \u0131s\u0131nma evresi ikincisi ana evre \u00fc\u00e7\u00fcnc\u00fcs\u00fc so\u011fuma evresidir. Daha \u00f6nceki yaz\u0131lar\u0131m\u0131zda evde yapaca\u011f\u0131n\u0131z idmanlarda \u0131s\u0131nma ve ana evre hareketlerinden bahsetmi\u015ftik \u015fimdi so\u011fuma hareketlerinden bahsedece\u011fiz. Antrenmana s\u0131f\u0131r noktas\u0131ndan ba\u015flad\u0131\u011f\u0131m\u0131z\u0131 varsayarsak 1 saatlik bir antrenmanda en \u00fcst tempoya ula\u015ft\u0131\u011f\u0131m\u0131z nokta antrenman\u0131n 30. dk olmal\u0131d\u0131r. 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Bu evrelerin birincisi \u0131s\u0131nma evresi ikincisi ana evre \u00fc\u00e7\u00fcnc\u00fcs\u00fc so\u011fuma evresidir. Daha \u00f6nceki yaz\u0131lar\u0131m\u0131zda evde yapaca\u011f\u0131n\u0131z idmanlarda \u0131s\u0131nma ve ana evre hareketlerinden bahsetmi\u015ftik \u015fimdi so\u011fuma hareketlerinden bahsedece\u011fiz. Antrenmana s\u0131f\u0131r noktas\u0131ndan ba\u015flad\u0131\u011f\u0131m\u0131z\u0131 varsayarsak 1 saatlik bir antrenmanda en \u00fcst tempoya ula\u015ft\u0131\u011f\u0131m\u0131z nokta antrenman\u0131n 30. dk olmal\u0131d\u0131r. 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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":536,"url":"https:\/\/www.sporcupazari.com\/blog\/taekwon-do-kemer-siralamasi\/","url_meta":{"origin":435,"position":1},"title":"Taekwon do Kemer S\u0131ralamas\u0131","author":"sporcupazari","date":"18 Nisan 2015","format":false,"excerpt":"Taekwondo Kemer s\u0131ralamas\u0131 di\u011fer m\u00fccadele sporlar\u0131n\u0131n genelinde de oldu\u011fu gibi spor i\u00e7erisindeki hiyerar\u015fi ve ustal\u0131k seviyesini belirleyen bir \u00f6l\u00e7\u00fcd\u00fcr. Taekwondo Kemerleri tek dolama olarak kullan\u0131l\u0131r. Yani karate kemerleri gibi bel \u00e7evresini iki defa dola\u015fmazlar. 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Bizde bu soruya internet ortam\u0131nda cevap aranaca\u011f\u0131n\u0131 d\u00fc\u015f\u00fcnerek b\u00f6yle bir yaz\u0131 haz\u0131rlad\u0131k. \u00d6ncelikle \u015funu belirtmekte fayda var bir sporun ne kadar zamanda \u00f6\u011frenilece\u011fi konusu sporcununun kal\u0131tsal yap\u0131s\u0131, daha \u00f6nceki\u2026","rel":"","context":""Genel" i\u00e7inde","block_context":{"text":"Genel","link":"https:\/\/www.sporcupazari.com\/blog\/category\/genel\/"},"img":{"alt_text":"kick-boks-ogrenme","src":"https:\/\/i0.wp.com\/sporcupazari.com\/blog\/wp-content\/uploads\/2015\/04\/kick-boks-ogrenme.jpg?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":353,"url":"https:\/\/www.sporcupazari.com\/blog\/profesyonel-bisikletci-nasil-olunur\/","url_meta":{"origin":435,"position":3},"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. Bisiklet Yar\u0131\u015flar\u0131na Nas\u0131l Girilir yaz\u0131m\u0131z i\u00e7in t\u0131klay\u0131n\u0131z. 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":3229,"url":"https:\/\/www.sporcupazari.com\/blog\/konya-boks-eldiveni-en-iyi-secenekler-ve-alisveris-rehberi\/","url_meta":{"origin":435,"position":4},"title":"Konya Boks Eldiveni: En \u0130yi Se\u00e7enekler ve Al\u0131\u015fveri\u015f Rehberi","author":"sporcupazari","date":"11 Eyl\u00fcl 2024","format":false,"excerpt":"Boks, hem fiziksel hem de zihinsel olarak b\u00fcy\u00fck bir disiplin gerektiren bir spor dal\u0131d\u0131r. Ancak boks eldivenleri sadece boks sporunda de\u011fil, kick boks, muay thai, wushu ve di\u011fer d\u00f6v\u00fc\u015f sporlar\u0131nda da kritik bir rol oynar. Konya boks eldiveni aray\u0131\u015f\u0131nda olanlar i\u00e7in, bu makalede boks eldivenlerinin \u00f6nemini, \u00e7e\u015fitlerini ve sat\u0131n al\u0131rken\u2026","rel":"","context":""Spor Malzemeleri Hakk\u0131nda" i\u00e7inde","block_context":{"text":"Spor Malzemeleri Hakk\u0131nda","link":"https:\/\/www.sporcupazari.com\/blog\/category\/spor-malzemeleri-hakkinda\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/www.sporcupazari.com\/blog\/wp-content\/uploads\/2018\/11\/green-hill-karbon-mavi-boks-eldiveni.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/www.sporcupazari.com\/blog\/wp-content\/uploads\/2018\/11\/green-hill-karbon-mavi-boks-eldiveni.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/www.sporcupazari.com\/blog\/wp-content\/uploads\/2018\/11\/green-hill-karbon-mavi-boks-eldiveni.jpg?resize=700%2C400&ssl=1 2x"},"classes":[]},{"id":332,"url":"https:\/\/www.sporcupazari.com\/blog\/boks-eldivenlerinde-oz-ne-demek\/","url_meta":{"origin":435,"position":5},"title":"Boks Eldivenlerinde Oz Ne Demek","author":"sporcupazari","date":"24 Mart 2015","format":false,"excerpt":"Boks eldivenleri boks, kick boks, muay thai, wushu spor dallar\u0131nda kullan\u0131lan kullan\u0131lan ana ekipmanlardan bir tanesidir. Boks eldivenleri bu sporlarda\u00a0hem antrenman hem de m\u00fcsabakalarda kullan\u0131l\u0131rlar. Boks eldivenlerinde\u00a0genelde beden kavram\u0131 olarak S, M, L, XL gibi kavramlar kullan\u0131lmaz. Bunun yerine 6 oz, 8 oz, 10 oz, 12 oz, 14 oz ve\u2026","rel":"","context":""Genel" i\u00e7inde","block_context":{"text":"Genel","link":"https:\/\/www.sporcupazari.com\/blog\/category\/genel\/"},"img":{"alt_text":"Boks Eldiveni","src":"https:\/\/i0.wp.com\/sporcupazari.com\/blog\/wp-content\/uploads\/2015\/03\/boks-eldiveni-oz-kavrami.jpg?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]}],"_links":{"self":[{"href":"https:\/\/www.sporcupazari.com\/blog\/wp-json\/wp\/v2\/posts\/435"}],"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=435"}],"version-history":[{"count":2,"href":"https:\/\/www.sporcupazari.com\/blog\/wp-json\/wp\/v2\/posts\/435\/revisions"}],"predecessor-version":[{"id":440,"href":"https:\/\/www.sporcupazari.com\/blog\/wp-json\/wp\/v2\/posts\/435\/revisions\/440"}],"wp:attachment":[{"href":"https:\/\/www.sporcupazari.com\/blog\/wp-json\/wp\/v2\/media?parent=435"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.sporcupazari.com\/blog\/wp-json\/wp\/v2\/categories?post=435"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.sporcupazari.com\/blog\/wp-json\/wp\/v2\/tags?post=435"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}