Egzersiz Molalar\u0131 Ver<\/strong><\/p>\n\n\n\n\u00c7al\u0131\u015fma alan\u0131m\u0131z kendimize uygun hale geldi\u011fine g\u00f6re, rutinimize sandalyemizde yapabilece\u011fimiz esnetme egzersiz molalar\u0131n\u0131 dahil edebiliriz. <\/p>\n\n\n\n
Ba\u015flamadan \u00f6nce;<\/strong><\/p>\n\n\n\nKronik veya medikal bir hastal\u0131\u011f\u0131n varsa, esnetme hareketlerini uygulamadan mutlaka doktoruna dan\u0131\u015fman gerekti\u011fini, egzersizlerin te\u015fhis veya tedavi y\u00f6ntemi olmad\u0131\u011f\u0131n\u0131 hat\u0131rlatmal\u0131y\u0131z.<\/li> Egzersiz yapaca\u011f\u0131n g\u00fcn kaslar\u0131nda tutulma, a\u011fr\u0131, spazm varsa veya o g\u00fcn k\u0131rg\u0131n hissediyorsan, iyi olana kadar yapmamal\u0131s\u0131n.<\/li> Bunlar haricinde \u00f6nerece\u011fimiz egzersizler her ya\u015fta sa\u011fl\u0131kl\u0131 bireylerin uygulamas\u0131 i\u00e7in uygundur.<\/li><\/ul>\n\n\n\nHaz\u0131rsan ba\u015flayal\u0131m!<\/strong><\/p>\n\n\n\n1. DO\u011eAL OTURU\u015e POZ\u0130SYONU<\/strong><\/p>\n\n\n\nAyaklar\u0131n yere tam basmal\u0131,<\/li> Kal\u00e7alar\u0131nda a\u011f\u0131rl\u0131k e\u015fit da\u011f\u0131lmal\u0131,<\/li> Karn\u0131n i\u00e7eride,<\/li> Omuzlar\u0131n geride, kulaklar\u0131n ile ayn\u0131 hizada, <\/li> K\u00fcrek kemiklerin birbirine yak\u0131n,<\/li> Ba\u015f\u0131n yere paralel, ileri bakar pozisyonda olmal\u0131d\u0131r.<\/li><\/ul>\n\n\n\n2. BOYUN ESNETME (15 saniye \/ 2 tekrar)<\/strong><\/p>\n\n\n\nHarekete do\u011fal oturu\u015f pozisyonunda ba\u015fla.<\/li> Ba\u015f\u0131n yere paralel, ileri bakar pozisyonda olsun.<\/li> Ba\u015f\u0131n\u0131 omzuna do\u011fru esnet.<\/li> Elin ile nazik\u00e7e destekleyebilirsin.<\/li> Hafif bir uzama hissetti\u011finde 15 saniye bekle.<\/li> Yava\u015f\u00e7a ba\u015flad\u0131\u011f\u0131n pozisyona geri d\u00f6n.<\/li><\/ul>\n\n\n\n3. G\u00d6\u011e\u00dcS B\u00d6LGES\u0130 ESNETME<\/strong> (8-10 tekrar)<\/strong><\/p>\n\n\n\nHarekete do\u011fal oturu\u015f pozisyonunda ba\u015fla.<\/li> Dirseklerini k\u0131rarak ellerini kafan\u0131n arkas\u0131nda birle\u015ftir.<\/li> Nazik\u00e7e k\u00fcrek kemiklerini birbirine yakla\u015ft\u0131r ve dirseklerini geriye do\u011fru it.<\/li> Hareket boyunca nefes al\u0131p vermeyi ihmal etme.<\/li><\/ul>\n\n\n\n4. OMURGA HAREKETLEND\u0130R\u0130C\u0130<\/strong> (8 tekrar)<\/strong><\/p>\n\n\n\nHarekete do\u011fal oturu\u015f pozisyonunda ba\u015fla.<\/li> Ellerini dizlerinde konumland\u0131r.<\/li> G\u00f6\u011fs\u00fcn\u00fc a\u00e7arak nefes al, bedenini uzat.<\/li> Nefes verirken karn\u0131na do\u011fru bakarak s\u0131rt\u0131n\u0131 yuvarla.<\/li> Hareketi yava\u015f\u00e7a devam ettir.<\/li><\/ul>\n\n\n\n5. OMUZ VE KOL ARKASI ESNETME<\/strong> (15 saniye \/ 2 tekrar)<\/strong><\/p>\n\n\n\nHarekete do\u011fal oturu\u015f pozisyonunda ba\u015fla.<\/li> Kolunu omuz b\u00f6lgesinden\u00a0v\u00fccuduna paralel kald\u0131r.\u00a0<\/li> Di\u011fer kolunla\u00a0dirsek b\u00f6lgesinden destek alarak nazik\u00e7e g\u00f6\u011fs\u00fcne do\u011fru it.<\/li> Hafif bir uzama hissetti\u011finde 15 saniye bekle.<\/li> Yava\u015f\u00e7a ba\u015flad\u0131\u011f\u0131n pozisyona geri d\u00f6n.<\/li> Di\u011fer tarafa ayn\u0131 ad\u0131mlar\u0131 uygula.<\/li><\/ul>\n\n\n\n6. OMUZ VE ARKA KOL ESNETME (15 saniye \/ 2 tekrar)<\/strong><\/p>\n\n\n\nHarekete do\u011fal oturu\u015f pozisyonunda ba\u015fla. <\/li> \u0130ki kolunu yukar\u0131ya do\u011fru kald\u0131r. <\/li> Dirse\u011fini k\u0131rd\u0131\u011f\u0131n koluna dirsek b\u00f6lgesinden yard\u0131m ederek nazik\u00e7e esnet.<\/li> Kollar\u0131 havaya kald\u0131r ve hareketi bir di\u011ferine uygula. <\/li> Hareket esnas\u0131nda nefes al\u0131p vermeyi ihmal etme.<\/li><\/ul>\n\n\n\n7. EL B\u0130LE\u011e\u0130 ESNETME<\/strong> (15 saniye \/ 2 tekrar)<\/strong><\/p>\n\n\n\nHarekete do\u011fal oturu\u015f pozisyonunda ba\u015fla.<\/li> Kolunu omuz hizas\u0131nda kald\u0131r.<\/li> “Dur” i\u015fareti yapar gibi avu\u00e7 i\u00e7in kar\u015f\u0131ya baks\u0131n.<\/li> Di\u011fer elinle nazik\u00e7e parmaklar\u0131n\u0131 kendine do\u011fru esnet.<\/li> Hafif bir gerginlik hissetti\u011finde 15 saniye bekle.<\/li> Yava\u015f\u00e7a ba\u015flad\u0131\u011f\u0131n pozisyona geri d\u00f6n.<\/li> Di\u011fer tarafa uygula.<\/li><\/ul>\n\n\n\n8. OMUZ S\u0130LKME<\/strong><\/p>\n\n\n\nHarekete do\u011fal oturu\u015f pozisyonunda ba\u015fla.<\/li> Ba\u015f\u0131n dik ileri bakar pozisyonda olsun.<\/li> Nefes al ve omuzlar\u0131n\u0131 kulaklar\u0131na do\u011fru kald\u0131r.<\/li> 2-3 saniye bekle ve yava\u015f\u00e7a b\u0131rak.<\/li> Omuzlar\u0131n\u0131 b\u0131rakt\u0131\u011f\u0131nda gerginli\u011fin azald\u0131\u011f\u0131n\u0131 hissedeceksin.<\/li> Yava\u015f\u00e7a ba\u015flad\u0131\u011f\u0131n pozisyona geri d\u00f6n.<\/li><\/ul>\n\n\n\n9. G\u00d6VDE ROTASYONU<\/strong> (15 saniye \/ 2 tekrar)<\/strong><\/p>\n\n\n\nHarekete do\u011fal oturu\u015f pozisyonunda ba\u015fla.<\/li> Nefes al ve sandalyenin arka k\u0131sm\u0131na do\u011fru d\u00f6n.<\/li> Arkada bulunan kolun, omurgan\u0131n dik durmas\u0131 i\u00e7in destek olsun.<\/li> Esnedi\u011fin y\u00f6ndeki dizine elinden destek alarak hareketi derinle\u015ftirebilirsin.<\/li> Ba\u015flad\u0131\u011f\u0131n pozisyona yava\u015f\u00e7a geri d\u00f6n ve egzersizi di\u011fer tarafta tekrarla.<\/li> Egzersiz boyunca nefes al\u0131p vermeyi unutma.<\/li> Her iki taraf i\u00e7in 2 kere 15 saniye uygula. <\/li><\/ul>\n\n\n\n10. ARKA BACAK ESNETME (15 saniye \/ 2 tekrar)<\/strong><\/p>\n\n\n\nHarekete do\u011fal oturu\u015f pozisyonunda ba\u015fla.<\/li> Bir baca\u011f\u0131n\u0131 d\u00fcz bir bi\u00e7imde ileri uzat. <\/li> S\u0131rt\u0131n dik olacak \u015fekilde, belinden \u00f6ne do\u011fru e\u011fil.<\/li> Baca\u011f\u0131n arkas\u0131ndan hafif bir uzama hissetti\u011finde o pozisyonda kal.<\/li> Boynun omurgan\u0131 takip edecek \u015fekilde d\u00fcz kals\u0131n.<\/li> Egzersiz boyunca nefes al\u0131p vermeyi unutma.<\/li> Yava\u015f\u00e7a ba\u015flad\u0131\u011f\u0131n pozisyona geri d\u00f6n. <\/li> Her iki taraf i\u00e7in 2 kere 15 saniye uygula. <\/li><\/ul>\n\n\n\n11. KAL\u00c7A ESNETME<\/strong> (15 saniye \/ 2 tekrar)<\/strong><\/p>\n\n\n\nHarekete do\u011fal oturu\u015f pozisyonunda ba\u015fla.<\/li> Sa\u011f ayak bile\u011fini sol dizinin \u00fczerine koy.<\/li> Ellerin sa\u011f baca\u011f\u0131n\u0131n bilek ve dizinin \u00fcst\u00fcnde olsun.<\/li> S\u0131rt\u0131n dik olacak \u015fekilde, belinden \u00f6ne do\u011fru e\u011fil.<\/li> Boynun omurgan\u0131 takip edecek \u015fekilde d\u00fcz kals\u0131n.<\/li> Yava\u015f\u00e7a ba\u015flad\u0131\u011f\u0131n pozisyona geri d\u00f6n. <\/li> Egzersiz boyunca nefes al\u0131p vermeyi unutma.<\/li> Her iki taraf i\u00e7in 2 kere 15 saniye uygula. <\/li><\/ul>\n\n\n\n12. \u0130\u00c7 BACAK ESNETME<\/strong> (15 saniye \/ 2 tekrar)<\/strong><\/p>\n\n\n\nHarekete do\u011fal oturu\u015f pozisyonunda ba\u015fla.<\/li> Baca\u011f\u0131n\u0131 90 derece yana do\u011fru a\u00e7.<\/li> \u0130\u00e7 baca\u011f\u0131nda hafif uzama hissetti\u011fin pozisyonda kal.<\/li> Esneyen baca\u011f\u0131n\u0131 ayn\u0131 taraftaki elin ile nazik\u00e7e destekleyebilirsin.<\/li> Egzersiz boyunca nefes al\u0131p vermeyi unutma.<\/li> Yava\u015f\u00e7a ba\u015flad\u0131\u011f\u0131n pozisyona geri d\u00f6n.\u00a0<\/li><\/ul>\n\n\n\nEgzersizleri uygularken a\u015fa\u011f\u0131daki maddelere dikkat etmende fayda var:<\/strong><\/p>\n\n\n\nKISA VE SIK MOLALAR VER<\/strong><\/p>\n\n\n\nUzun s\u00fcreli oturman\u0131n etkisini azaltmak i\u00e7in k\u0131sa ama s\u0131k aralar verilmelidir.<\/p>\n\n\n\n
A\u015eIRI GERG\u0130NL\u0130K VE ACIDAN KA\u00c7IN<\/strong><\/p>\n\n\n\nEsnetme hareketlerinde ama\u00e7, hafif bir uzama hissederek a\u00e7\u0131kl\u0131\u011f\u0131 sa\u011flamakt\u0131r. A\u015f\u0131r\u0131 hareketlerden ve g\u00fc\u00e7ten ka\u00e7\u0131narak, nazik\u00e7e pozisyonunu korumal\u0131s\u0131n.<\/p>\n\n\n\n
KEND\u0130 L\u0130M\u0130T\u0130N OL<\/strong><\/p>\n\n\n\nEsneklik ki\u015fiden ki\u015fiye farkl\u0131l\u0131k g\u00f6sterir. Bu nedenle hedefin, zamanla kendi geli\u015fimin olsun.<\/p>\n\n\n\n
E\u015e\u0130T S\u00dcRE UYGULA<\/strong><\/p>\n\n\n\nPozisyondaki s\u00fcreye ve her iki tarafa da e\u015fit uygulamaya dikkat et. 15-30 saniye aras\u0131 yeterli olacakt\u0131r.<\/p>\n\n\n\n
RUT\u0130N\u0130N\u0130 KORU<\/strong><\/p>\n\n\n\nS\u00fcreden daha \u00e7ok, egzersizin d\u00fczenli ve istikrarl\u0131 olan\u0131 fayda sa\u011flar.<\/p>\n\n\n\n
Evde ge\u00e7irdi\u011fin s\u00fcre boyunca motivasyonunu kaybetmek istemiyorsan, vivense.com<\/a>‘daki evde spor <\/a>kategorisine g\u00f6z atabilirsin!<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"Salg\u0131n, k\u0131s\u0131tlamalar, evden \u00e7al\u0131\u015fma derken hem spor salonlar\u0131m\u0131zdan uzak kald\u0131k hem de g\u00fcnl\u00fck hareketlili\u011fimiz istemeden de olsa azald\u0131. Ama umutsuzluk yok, bu d\u00f6nem ge\u00e7ecek!…<\/p>\n","protected":false},"author":2,"featured_media":7421,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[18],"tags":[],"yoast_head":"\n
Basit Egzersizlerle Kendini \u0130yi Hisset | Vivense Blog<\/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.vivense.com\/blog\/basit-egzersizlerle-kendini-iyi-hisset\/\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Basit Egzersizlerle Kendini \u0130yi Hisset | Vivense Blog\" \/>\n<meta property=\"og:description\" content=\"Salg\u0131n, k\u0131s\u0131tlamalar, evden \u00e7al\u0131\u015fma derken hem spor salonlar\u0131m\u0131zdan uzak kald\u0131k hem de g\u00fcnl\u00fck hareketlili\u011fimiz istemeden de olsa azald\u0131. 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