\u00dccretli planda bulunan geli\u015fmi\u015f \u00f6zellikler.<\/li>\n<\/ul>\nTutarl\u0131l\u0131\u011f\u0131 korumak i\u00e7in ipu\u00e7lar\u0131<\/h2>\n
Yerde bo\u015f bir alan a\u00e7\u0131n ve yak\u0131n\u0131n\u0131zda bir mat veya havlu bulundurun. Her g\u00fcn ayn\u0131 saatte antrenman yap\u0131n ve k\u0131sa seanslarla ba\u015flay\u0131p s\u00fcreyi kademeli olarak art\u0131r\u0131n. Antrenmanlar\u0131n\u0131z\u0131 bir takvime i\u015faretlemek, pes etmemenize yard\u0131mc\u0131 olur.<\/p>\n
Herhangi bir aktiviteye ba\u015flamadan \u00f6nce, \u00f6zellikle sa\u011fl\u0131k sorunlar\u0131n\u0131z varsa veya uzun s\u00fcredir hareketsiz kald\u0131ysan\u0131z, bir doktorla konu\u015fun. S\u0131n\u0131rlar\u0131n\u0131za sayg\u0131 g\u00f6sterin ve a\u011fr\u0131 hissederseniz durun.<\/p>\n
Bug\u00fcne ba\u015flamak i\u00e7in basit bir egzersiz.<\/h2>\n
Daha \u00f6nce hi\u00e7 antrenman yapmad\u0131ysan\u0131z, bu temel egzersiz program\u0131n\u0131 deneyin ve her tur aras\u0131nda bir dakika dinlenerek iki ila \u00fc\u00e7 kez tekrarlay\u0131n: 10 squat, 8 \u015f\u0131nav (dizleriniz yerde olacak \u015fekilde de yapabilirsiniz), 20 saniye plank, her bacak i\u00e7in 10 lunge ve 30 saniye jumping jack.<\/p>\n
Hareketleri yava\u015f\u00e7a yap\u0131n ve duru\u015funuza dikkat edin. Uygulamalar her egzersizin videosunu g\u00f6stererek, \u00e7\u00f6melirken dizlerinizi ayak parmaklar\u0131n\u0131z\u0131n \u00e7ok \u00f6tesine ge\u00e7irmek gibi yayg\u0131n hatalardan ka\u00e7\u0131nman\u0131za yard\u0131mc\u0131 olur.<\/p>\n
Beslenme ve dinlenme de \u00f6nemlidir.<\/h2>\n
Antrenman\u0131n\u0131z\u0131n sonu\u00e7lar\u0131 ayn\u0131 zamanda yeterli uyku alman\u0131z, su i\u00e7meniz ve dengeli beslenmenize de ba\u011fl\u0131d\u0131r. Dinlenme g\u00fcnlerinize sayg\u0131 g\u00f6sterin: kaslar\u0131n\u0131z o zaman iyile\u015fir. Ertesi g\u00fcn hafif a\u011fr\u0131 normaldir; \u015fiddetli veya keskin a\u011fr\u0131 ise durup tavsiye alman\u0131z gerekti\u011finin bir i\u015faretidir.<\/p>\n
S\u0131k\u00e7a Sorulan Sorular<\/h2>\nEvde antrenman yaparak sonu\u00e7 almak m\u00fcmk\u00fcn m\u00fc?<\/h3>\n
Evet. D\u00fczenli ve dengeli bir beslenmeyle yap\u0131lan v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131 egzersizleri, g\u00fc\u00e7, dayan\u0131kl\u0131l\u0131k ve enerji art\u0131\u015f\u0131na yol a\u00e7ar.<\/p>\n
Ekipmana ihtiyac\u0131m var m\u0131?<\/h3>\n
Hay\u0131r. T\u00fcm uygulamalarda ekipman gerektirmeyen egzersizler mevcut. Damb\u0131llar ve diren\u00e7 bantlar\u0131 \u00e7e\u015fitlilik katmaya yard\u0131mc\u0131 olur, ancak zorunlu de\u011fillerdir.<\/p>\n
Haftada ka\u00e7 kez antrenman yapmal\u0131y\u0131m?<\/h3>\n
Ba\u015flang\u0131\u00e7 olarak, haftada \u00fc\u00e7 kez zaten harika bir tempo.<\/p>\n
Bir uygulama se\u00e7in, k\u0131sa egzersizlerle ba\u015flay\u0131n ve yo\u011funlu\u011fu kademeli olarak art\u0131r\u0131n. En \u00f6nemlisi, egzersizi g\u00fcnl\u00fck rutininizin bir par\u00e7as\u0131 haline getirmektir.<\/p>\n
<\/p>\n
SilvaDaily, Google Play ile ba\u011flant\u0131l\u0131 de\u011fildir, Google Play taraf\u0131ndan desteklenmemekte veya onaylanmamaktad\u0131r. Google Play, ilgili sahiplerinin ticari markas\u0131d\u0131r. Promosyonlar ve \u015fartlar ve ko\u015fullar resmi kanallar arac\u0131l\u0131\u011f\u0131yla teyit edilmelidir.<\/em><\/p>\n<\/p>","protected":false},"excerpt":{"rendered":"
Evde, spor salonuna gitmeden ve \u00e7ok az ekipmanla veya hi\u00e7 ekipman kullanmadan egzersiz yapabilece\u011finiz egzersiz uygulamalar\u0131n\u0131 ke\u015ffedin.<\/p>","protected":false},"author":1,"featured_media":1289,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[30],"tags":[],"class_list":["post-1241","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-aplicativos"],"_links":{"self":[{"href":"https:\/\/silvadaily.com\/tr\/wp-json\/wp\/v2\/posts\/1241","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/silvadaily.com\/tr\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/silvadaily.com\/tr\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/silvadaily.com\/tr\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/silvadaily.com\/tr\/wp-json\/wp\/v2\/comments?post=1241"}],"version-history":[{"count":1,"href":"https:\/\/silvadaily.com\/tr\/wp-json\/wp\/v2\/posts\/1241\/revisions"}],"predecessor-version":[{"id":1274,"href":"https:\/\/silvadaily.com\/tr\/wp-json\/wp\/v2\/posts\/1241\/revisions\/1274"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/silvadaily.com\/tr\/wp-json\/wp\/v2\/media\/1289"}],"wp:attachment":[{"href":"https:\/\/silvadaily.com\/tr\/wp-json\/wp\/v2\/media?parent=1241"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/silvadaily.com\/tr\/wp-json\/wp\/v2\/categories?post=1241"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/silvadaily.com\/tr\/wp-json\/wp\/v2\/tags?post=1241"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}