{"id":399,"date":"2022-04-09T15:56:00","date_gmt":"2022-04-09T15:56:00","guid":{"rendered":"https:\/\/quadrantsport.com\/tr\/zindeliginizi-gelistirmek-icin-buyuk-kidemli-su-egzersizleri\/"},"modified":"2022-04-12T18:58:44","modified_gmt":"2022-04-12T18:58:44","slug":"zindeliginizi-gelistirmek-icin-buyuk-kidemli-su-egzersizleri","status":"publish","type":"post","link":"https:\/\/quadrantsport.com\/tr\/zindeliginizi-gelistirmek-icin-buyuk-kidemli-su-egzersizleri\/","title":{"rendered":"Zindeli\u011finizi Geli\u015ftirmek i\u00e7in B\u00fcy\u00fck K\u0131demli Su Egzersizleri"},"content":{"rendered":"

<\/p>\n

\n

Aktif kalmak ve egzersiz yapmak ya\u015fland\u0131k\u00e7a daha zor olabilir. M\u00fckemmel egzersiz rutinini elde etmekte zorlan\u0131yorsan\u0131z, su aerobi\u011fi hakk\u0131nda d\u00fc\u015f\u00fcn\u00fcn. Su egzersizi kalp at\u0131\u015f h\u0131z\u0131n\u0131z\u0131 art\u0131rabilir, ancak kemikleriniz ve eklemleriniz \u00fczerinde daha kolayd\u0131r. Birka\u00e7 k\u0131demli su egzersizi deneyin ve faydalar\u0131ndan yararlan\u0131n.<\/p>\n<\/div>\n

\n

Ya\u015fl\u0131lar i\u00e7in Su Egzersizleri Nelerdir?<\/h2>\n

\u00c7o\u011fu su egzersizi, insanlar\u0131n karada egzersiz yaparken yapt\u0131klar\u0131 faaliyetlere benzer. Genel su egzersizi derslerinden su aerobi\u011fine kadar su egzersiz programlar\u0131n\u0131 olu\u015fturan farkl\u0131 fiziksel aktivite t\u00fcrleri vard\u0131r.<\/p>\n

Su egzersiz program\u0131n\u0131za ba\u015flamadan \u00f6nce bir dizi germe egzersizi yaparak kaslar\u0131n\u0131z\u0131 \u0131s\u0131tmak, karada egzersiz yaparken oldu\u011fu kadar suda egzersiz yaparken de \u00f6nemlidir. Egzersiz program\u0131 ayr\u0131ca bir dizi so\u011fuma egzersizi ile sona ermelidir.<\/p>\n<\/div>\n

\n

Su Egzersizleri ve Aktiviteleri<\/h3>\n

A\u015fa\u011f\u0131daki egzersiz ve aktivitelerden baz\u0131lar\u0131 genellikle su egzersizi program\u0131n\u0131n bir par\u00e7as\u0131 olarak yap\u0131l\u0131rken, di\u011ferleri belirli tipte su egzersizi dersleridir:<\/p>\n

    \n
  • germe<\/li>\n
  • atlama krikolar\u0131<\/li>\n
  • atlamal\u0131<\/li>\n
  • yan k\u0131vr\u0131mlar<\/li>\n
  • Kros kaya\u011f\u0131 hareketleri<\/li>\n
  • Y\u00fcr\u00fcme<\/li>\n
  • yerinde y\u00fcr\u00fcmek<\/li>\n
  • Ko\u015fu yapmak<\/li>\n
  • yerinde ko\u015fu<\/li>\n
  • Ko\u015fma<\/li>\n
  • yerinde ko\u015fmak<\/li>\n
  • Aerobik<\/li>\n
  • Bale<\/li>\n
  • kickboks<\/li>\n
  • Tai Chi<\/li>\n
  • Yoga<\/li>\n
  • Kuvvet antrenman\u0131 i\u00e7in hareketler<\/li>\n<\/ul>\n<\/div>\n
    \n

    Suda Egzersiz Yapmak<\/h2>\n

    Suda egzersiz yapmak, bir\u00e7ok ya\u015fl\u0131n\u0131n egzersiz yaparken hissetti\u011fi eklem ve kas a\u011fr\u0131lar\u0131n\u0131n \u00e7o\u011funu ortadan kald\u0131r\u0131r. Bir ki\u015fi sudayken, v\u00fccuduna daha az y\u00fck biner ve suyun kald\u0131rma kuvveti a\u011f\u0131rl\u0131\u011f\u0131 desteklemeye yard\u0131mc\u0131 olur. Su ayr\u0131ca hareketlerin kemikler ve eklemler \u00fczerindeki etkisini de azalt\u0131r.<\/p>\n

    Su ayr\u0131ca kara egzersizleri s\u0131ras\u0131nda havadan daha fazla diren\u00e7 sa\u011flar. Genel olarak, su egzersiz programlar\u0131, su d\u0131\u015f\u0131nda yap\u0131lan egzersiz programlar\u0131ndan daha k\u0131sa s\u00fcrede ayn\u0131 sa\u011fl\u0131k yararlar\u0131n\u0131 sa\u011flar.<\/p>\n

    M\u00fczik \u00e7alarak veya a\u015fa\u011f\u0131daki gibi aksesuarlar kullanarak su egzersiz program\u0131n\u0131za daha fazla e\u011flence kat\u0131n:<\/p>\n

      \n
    • Tekme tahtalar\u0131<\/li>\n
    • Eri\u015fte<\/li>\n
    • sahil toplar\u0131<\/li>\n
    • El k\u00fcrekleri<\/li>\n
    • Strafor Damb\u0131l<\/li>\n<\/ul>\n<\/div>\n
      \n

      K\u0131demli Su Egzersizlerinin Faydalar\u0131<\/h2>\n

      Ya\u015fl\u0131lar, su egzersizi ile ilgili bir\u00e7ok sa\u011fl\u0131k yarar\u0131 ya\u015farlar.<\/p>\n

        \n
      • Genel kardiyovask\u00fcler sa\u011fl\u0131\u011f\u0131 iyile\u015ftirir<\/li>\n
      • Derin nefes alma oksijen emilimini art\u0131r\u0131r<\/li>\n
      • Kolesterol seviyelerini d\u00fc\u015f\u00fcr\u00fcr<\/li>\n
      • Hareket \u00f6zg\u00fcrl\u00fc\u011f\u00fcn\u00fc art\u0131r\u0131r<\/li>\n
      • Metabolizmay\u0131 art\u0131r\u0131r<\/li>\n
      • G\u00fcc\u00fc art\u0131r\u0131r<\/li>\n
      • Hareket aral\u0131\u011f\u0131n\u0131 art\u0131r\u0131n<\/li>\n
      • Kas tonusunu art\u0131r\u0131r<\/li>\n
      • Dengeyi iyile\u015ftirir<\/li>\n
      • Esnekli\u011fi art\u0131r\u0131r<\/li>\n
      • \u00c7evikli\u011fi art\u0131r\u0131r<\/li>\n
      • Duru\u015fu iyile\u015ftirir<\/li>\n
      • Daha g\u00fc\u00e7l\u00fc kemiklerle sonu\u00e7lanan ya\u011fs\u0131z kas olu\u015fturur<\/li>\n
      • Ya\u015flanma ile olu\u015fan kas k\u00fctlesi kayb\u0131n\u0131 yava\u015flat\u0131r<\/li>\n
      • Ya\u015flanma ile olu\u015fan azalan reaksiyon s\u00fcresini yava\u015flat\u0131r<\/li>\n
      • Bir egzersiz program\u0131 s\u0131ras\u0131nda d\u00fc\u015fme riskini azalt\u0131r<\/li>\n
      • Egzersize ba\u011fl\u0131 yaralanma riskini azalt\u0131r<\/li>\n
      • Egzersiz yaparken a\u015f\u0131r\u0131 \u0131s\u0131nma riskini azalt\u0131r<\/li>\n
      • Stres seviyelerini azalt\u0131r<\/li>\n
      • Ya\u015fl\u0131lar ba\u015fkalar\u0131yla me\u015fgul<\/li>\n
      • Ya\u015fl\u0131lar genellikle kendilerini daha iyi hissederler.<\/li>\n
      • Genel fiziksel uygunlu\u011fu art\u0131r\u0131r<\/li>\n
      • Artrit a\u011fr\u0131s\u0131n\u0131 ve sertli\u011fini azalt\u0131r<\/li>\n
      • Il\u0131k su kan damarlar\u0131n\u0131 geni\u015fleterek kan ak\u0131\u015f\u0131n\u0131 ve dola\u015f\u0131m\u0131n\u0131 art\u0131r\u0131r.<\/li>\n<\/ul>\n<\/div>\n
        \n

        Su Egzersizi ve Artrit Vakf\u0131<\/h2>\n

        Artrit Vakf\u0131’na g\u00f6re, su egzersizleri artrit ve ilgili rahats\u0131zl\u0131klar\u0131 olan bir\u00e7ok ya\u015fl\u0131 i\u00e7in \u00e7ok faydal\u0131d\u0131r. Arthritis Foundation Aquatic Program\u0131 \u00fclke genelinde bir\u00e7ok havuzda y\u00fcr\u00fct\u00fclmektedir. B\u00f6lgenizde bir program olup olmad\u0131\u011f\u0131n\u0131 \u00f6\u011frenmek i\u00e7in Arthritis Foundation’\u0131n yerel \u015fubenizle ileti\u015fime ge\u00e7in. Yerel b\u00f6l\u00fcmlerin bir ofis rehberi vakf\u0131n web sitesinde sa\u011flanmaktad\u0131r.<\/p>\n<\/div>\n

        \n

        Birka\u00e7 Dikkat S\u00f6z\u00fc<\/h2>\n
          \n
        • Herhangi bir egzersiz program\u0131na ba\u015flamadan \u00f6nce, program\u0131 ve t\u0131bbi durumunuz i\u00e7in g\u00fcvenli olup olmad\u0131\u011f\u0131n\u0131 tart\u0131\u015fmak i\u00e7in doktorunuza dan\u0131\u015fman\u0131z her zaman en iyisidir.<\/li>\n
        • Su egzersizleriniz i\u00e7in bir arka bah\u00e7e havuzu, spa k\u00fcveti veya spa kullan\u0131yorsan\u0131z, suya girip \u00e7\u0131karken veya egzersiz program\u0131n\u0131z s\u0131ras\u0131nda yard\u0131ma ihtiya\u00e7 duyman\u0131z durumunda yak\u0131n\u0131n\u0131zda birinin oldu\u011fundan emin olun.<\/li>\n
        • Artrit veya di\u011fer eklem problemleriniz varsa, havuz suyunun optimum s\u0131cakl\u0131\u011f\u0131 85 \u2013 90 derece Fahrenheit aras\u0131ndad\u0131r.<\/li>\n
        • Bol s\u0131v\u0131 t\u00fcketti\u011finizden emin olun. Suda olsan\u0131z bile susuz kalman\u0131z m\u00fcmk\u00fcnd\u00fcr.<\/li>\n<\/ul>\n

          \u2013 \u2013\u00dcst d\u00fczey su egzersizlerine kat\u0131lmak, genel sa\u011fl\u0131\u011f\u0131n\u0131z\u0131 iyile\u015ftirmek, rahatlamak ve e\u011flenmek i\u00e7in m\u00fckemmel bir yoldur.<\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

          Aktif kalmak ve egzersiz yapmak ya\u015fland\u0131k\u00e7a daha zor olabilir. M\u00fckemmel egzersiz rutinini elde etmekte zorlan\u0131yorsan\u0131z, su aerobi\u011fi hakk\u0131nda d\u00fc\u015f\u00fcn\u00fcn. Su egzersizi kalp at\u0131\u015f h\u0131z\u0131n\u0131z\u0131 art\u0131rabilir, ancak kemikleriniz ve eklemleriniz \u00fczerinde…<\/p>\n","protected":false},"author":1,"featured_media":400,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"powerkit_post_featured":[],"class_list":{"0":"post-399","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-news"},"_links":{"self":[{"href":"https:\/\/quadrantsport.com\/tr\/wp-json\/wp\/v2\/posts\/399","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/quadrantsport.com\/tr\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/quadrantsport.com\/tr\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/quadrantsport.com\/tr\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/quadrantsport.com\/tr\/wp-json\/wp\/v2\/comments?post=399"}],"version-history":[{"count":1,"href":"https:\/\/quadrantsport.com\/tr\/wp-json\/wp\/v2\/posts\/399\/revisions"}],"predecessor-version":[{"id":401,"href":"https:\/\/quadrantsport.com\/tr\/wp-json\/wp\/v2\/posts\/399\/revisions\/401"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/quadrantsport.com\/tr\/wp-json\/wp\/v2\/media\/400"}],"wp:attachment":[{"href":"https:\/\/quadrantsport.com\/tr\/wp-json\/wp\/v2\/media?parent=399"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/quadrantsport.com\/tr\/wp-json\/wp\/v2\/categories?post=399"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/quadrantsport.com\/tr\/wp-json\/wp\/v2\/tags?post=399"},{"taxonomy":"powerkit_post_featured","embeddable":true,"href":"https:\/\/quadrantsport.com\/tr\/wp-json\/wp\/v2\/powerkit_post_featured?post=399"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}