{"id":522,"date":"2009-08-26T12:27:12","date_gmt":"2009-08-26T13:27:12","guid":{"rendered":"https:\/\/turanuslu.net\/?p=522"},"modified":"2022-01-14T08:54:41","modified_gmt":"2022-01-14T08:54:41","slug":"sirt-jimnastigi","status":"publish","type":"post","link":"https:\/\/turanuslu.net\/de\/sirt-jimnastigi\/","title":{"rendered":"R\u00fcckentraining"},"content":{"rendered":"

S\u0131rt Jimnasti\u011fi<\/h2>\n

Boyun ve s\u0131rt omurlar\u0131na y\u00f6nelik jimnastik program\u0131<\/strong><\/p>\n

S\u0131rt egzersizleri ve etkin s\u0131rt tedavisi<\/div>\n
Programa ba\u015flamadan \u00f6nce, kan dola\u015f\u0131m\u0131n\u0131 uyarmak amac\u0131yla hafif gev\u015feme ve hareket egzersizlerinin (3-5 dakika) yap\u0131lmas\u0131 \u00f6nerilmektedir. \u00d6rne\u011fin, ellerinizi yukar\u0131 uzatarak yerinizde hafif\u00e7e ko\u015far gibi sayarken, kollar\u0131 \u00f6ne ve arkaya do\u011fru dairesel bi\u00e7imde hareket ettirin, daha sonra dizlerinizi topuklar kal\u00e7aya de\u011fecek bi\u00e7imde yukar\u0131 \u00e7ekin ve aralarda derin nefes alarak kol ve bacaklar\u0131n\u0131z\u0131 sallay\u0131n.<\/div>\n
<\/div>\n

 <\/p>\n

1. Kal\u00e7a dengesi-dik oturma:<\/div>\n

\"\"<\/p>\n

Yava\u015f\u00e7a yaylanarak, kifoz (kambur) ve lordoz (bel \u00e7\u00f6kmesi) aras\u0131 dik bir \u015fekilde oturun (hafif lordoz = kal\u00e7a dengesinin ba\u015flang\u0131\u00e7 pozisyo\u00acnudur) Sonra, kal\u00e7a ve kar\u0131n kaslar\u0131n\u0131z\u0131 kas\u0131p, her iki k\u00fcrek kemi\u011finizi arkaya ve a\u015fa\u011f\u0131ya do\u011fru \u00e7ekerek, kendinizi zorlamadan sakin bir bi\u00e7imde nefes almaya devam edin!<\/div>\n
Ama\u00e7:<\/strong> Dik oturma pozisyonu, omurgan\u0131n ak\u00actif bir \u015fekilde dikle\u015ftiri mesi, do\u011fru nefes al\u0131p verme, bedensel duyumsama.<\/div>\n

 <\/p>\n

2. Oturur durumda temel kas\u0131lma<\/div>\n

\"\"<\/p>\n

Ayaklar\u0131n omuz a\u00e7\u0131kl\u0131\u011f\u0131na getirilmesi, s\u0131rt\u0131n dik tutulmas\u0131, ayaklar\u0131n yere dayanmas\u0131 ve kar\u0131n ile kal\u00e7a kaslar\u0131n\u0131n gergin duruma getirilmesi sonucunda temel kas\u0131lma sa\u011flanm\u0131\u015f olur. \u015eim\u00acdi omuzlar\u0131n\u0131z\u0131 aktif bir bi\u00e7imde a\u015fa\u011f\u0131ya indi\u00acrin, ba\u015f\u0131n\u0131z yukar\u0131ya do\u011fru \u00e7ekilir (omurgan\u0131n gerilmesi). Sonra, omuzlar\u0131n\u0131z\u0131 yukar\u0131ya do\u011fru \u00e7ekerek, bu gergin durumda kal\u0131n; daha son\u00acra omuzlar\u0131n\u0131z\u0131 tekrar a\u015fa\u011f\u0131ya indirerek, \u00f6ne ve arkaya dairesel \u015fekilde hareket ettirin. Dik\u00ackat: Ba\u015f\u0131n\u0131z\u0131 gev\u015fek tutmaya \u00f6zen g\u00f6sterin [ba\u015f\u0131n\u0131z arkaya e\u011filmi\u015f pozisyonda, hafif\u00e7e yukar\u0131 bakar durumda).<\/div>\n
Ama\u00e7: <\/strong>Omuz ve ense kaslar\u0131n\u0131n hareketlendi\u00acrilmesi ve g\u00fc\u00e7lendirilmesi.<\/div>\n
3. Oturur pozisyonda temel kas\u0131lma:<\/strong><\/div>\n

\"\"<\/p>\n

sa\u011f ay\u0131n (2. egzersizdeki gibi). Sonra da omuzlar\u0131n\u0131z\u0131 arkaya ve a\u015fa\u011f\u0131ya do\u011fru \u0130ndire\u00acrek (k\u00fcrek kemiklerini birbirine do\u011fru \u00e7ekerek), k\u0131sa bir s\u00fcre bu pozisyonda kal\u0131n ve yukar\u0131ya, \u00f6ne do\u011fru hareket ettirin (omuz ar burun y\u00f6\u00acn\u00fcnde). Burada her zaman dikkat edilecek nokta, ba\u015f\u0131n yukar\u0131ya do\u011fru \u00e7ekilmesi ve kar\u0131n ile kal\u00e7a kaslar\u0131n\u0131n gerili durumda olmas\u0131d\u0131r.<\/div>\n
Ama\u00e7: <\/strong>G\u00f6\u011f\u00fcs ve omuz kaslar\u0131n\u0131n gerilmesi ve g\u00fc\u00e7lenmesi.<\/div>\n
4. Oturur pozisyonda temel kas\u0131lma:<\/strong><\/div>\n

\"\"<\/p>\n

Ba\u015fparmaklar\u0131n\u0131z\u0131 koltuk alt\u0131na yerle\u015ftirin ve b\u00fck\u00fcl\u00fc durumdaki kollar\u0131n\u0131zla \u00f6ne ve arkaya do\u011fru daireler \u00e7izin. Bu hareketi yaparken omuzunuzla b\u00fcy\u00fck daireler \u00e7izmeye \u00e7al\u0131\u015f\u0131n.<\/div>\n
Ama\u00e7:<\/strong> Omuz ve ense kaslar\u0131n\u0131n g\u00fc\u00e7lendiril\u00acmesi ve hareketlili\u011finin art\u0131r\u0131lmas\u0131.<\/div>\n
5. Oturur pozisyonda temel kas\u0131lma:<\/strong><\/div>\n

\"\"<\/p>\n

Ellerinizi ba\u015f\u0131n\u0131z\u0131n arkas\u0131nda birle\u015ftirerek yava\u015f yava\u015f ellerinize do\u011fru bir bas\u0131n\u00e7 olu\u015fturun ve yi\u00acne yava\u015f\u00e7a bu bas\u0131nc\u0131 azalt\u0131n. S\u00f6z konusu ba\u00acs\u0131nc\u0131 sizi rahats\u0131z etmeyecek \u015fekilde ayarlay\u0131n.<\/div>\n
Ama\u00e7:<\/strong> Boyun omurlar\u0131n\u0131n stabilizasyonu (sabitle\u015ftirilrnesi] ve ense kaslar\u0131n\u0131n g\u00fc\u00e7lendirilmesi.<\/div>\n
6. Oturur pozisyonda temel kas\u0131lma:<\/strong><\/div>\n

\"\"<\/p>\n

Kollar\u0131n\u0131z yana do\u011fru a\u00e7\u0131lm\u0131\u015f durumdayken, ellerinizi \u00e7evirebildi\u011finiz kadar \u00f6ne ve arkaya \u00e7evirin. Bu s\u0131rada ba\u015f\u0131n\u0131z\u0131n yukar\u0131ya bakmas\u0131\u00acna dikkat edin. Di\u011fer bir \u015fekil: kollar\u0131n\u0131z yana a\u00e7\u0131lm\u0131\u015f durumdayken, \u00f6ne ve arkaya do\u011fru k\u00fc\u00e7\u00fck daireler \u00e7izin – gev\u015feyin.<\/div>\n

Ama\u00e7:<\/strong> Omuz \u00e7evresinin hareketlendirilmesi, ense ve omuz kaslar\u0131n\u0131n stabilizasyonu (g\u00fc\u00e7lendirilmesi).<\/p>\n

7. Oturur pozisyonda temel kas\u0131lma:<\/strong><\/div>\n

\"\"<\/p>\n

Kollar\u0131n\u0131z\u0131 b\u00fck\u00fcl\u00fc \u015fekilde yukar\u0131 kald\u0131r\u0131n, dirsek\u00aclerinizi arkaya \u00e7ekin [k\u00fcrek kemiklerinizi birle\u015ftirin) ve ellerinizle ba\u015f\u0131n\u0131z\u0131n \u00fczerinde bulundu\u011fu\u00acnu varsayd\u0131\u011f\u0131n\u0131z bir nesneye kar\u015f\u0131 diren\u00e7 olu\u015ftu\u00acrun (\u00f6rne\u011fin tavan\u0131 yukar\u0131 do\u011fru itiyormu\u015f gibi).<\/div>\n
Ama\u00e7: <\/strong>Ense, omuz ve s\u0131rt kaslar\u0131n\u0131n g\u00fc\u00e7lendirilmesi.<\/div>\n
8. Uzanarak oturma<\/strong><\/div>\n

\"\"<\/p>\n

V\u00fccudun \u00fcst k\u0131sm\u0131n\u0131 dik tutarak, dizleri b\u00fckme\u00acden, ayak parmaklar\u0131n\u0131z\u0131 yukar\u0131ya \u00e7ekin ve ba\u015f\u0131n\u0131z\u0131 yukar\u0131ya do\u011fru uzat\u0131n. Ama\u00e7: Bacaklar\u0131n arka b\u00f6l\u00fcm\u00fcndeki kaslar\u0131n ve v\u00fccudun gerilmesi.<\/div>\n
Hareketin devam\u0131: Kollar\u0131n\u0131z\u0131 yukar\u0131ya kald\u0131r\u0131n (bkz. \u015eekil) ve bu durumda v\u00fccudunuzu yava\u015f\u00e7a sa\u011fa ve sola do\u011fru d\u00f6nd\u00fcr\u00fcn.<\/div>\n
Ama\u00e7:<\/strong> G\u00f6vde kaslar\u0131n\u0131n g\u00fc\u00e7lendirilmesi, omurga hareketlili\u011finin sa\u011flanmas\u0131.<\/div>\n
9. S\u0131rt\u00fcst\u00fc yat\u0131\u015f:<\/strong><\/div>\n

\"\"<\/p>\n

Kollar\u0131n\u0131z\u0131 gev\u015fek bir \u015fekilde v\u00fccudunuzun her iki yan\u0131na uzat\u0131n ve sa\u011f baca\u011f\u0131n\u0131z\u0131, dizi yere de\u011fecek \u015fekilde k\u0131rarak sol baca\u011f\u0131n\u0131z\u0131n \u00fczerine getirin. Bu pozisyonda, sa\u011f ornuzunuzu yere do\u011fru \u00e7ekerek kaslar\u0131n\u0131z\u0131 gerin. \u00d6nemli: Sa\u011f diz yerde kalmal\u0131d\u0131r. Daha sonra hareketi di\u011fer yana do\u011fru tekrarlay\u0131n.<\/div>\n
Ama\u00e7:<\/strong> G\u00f6vde kaslar\u0131n\u0131n gerilmesi, omurga\u00acn\u0131n hareketlendirilmesi.<\/div>\n
10. Gev\u015feme egzersizi:<\/strong><\/div>\n

\"\"<\/p>\n

S\u0131rt\u00fcst\u00fc yatar durumdayken ayaklar\u0131n\u0131z\u0131, baca\u00ac\u011f\u0131n alt ve \u00fcst k\u0131s\u0131mlar\u0131 dik bir a\u00e7\u0131 olu\u015fturacak \u015fe\u00ackilde duvara dayay\u0131n. Ayaklar\u0131n\u0131z\u0131 duvara ha\u00acfif\u00e7e bast\u0131rarak o usan bas\u0131nc\u0131n t\u00fcm v\u00fccuda yay\u0131l\u0131\u015f\u0131n\u0131 hissedin ve tekrar yava\u015f\u00e7a gev\u015feyin.<\/div>\n
Ama\u00e7: <\/strong>Bedensel duyumsama, kas geril\u00acmesinin ve gev\u015femesinin hissedilmesi.<\/div>\n
11. Y\u00fcz\u00fcst\u00fc yatar pozisyonda temel kas\u0131lma<\/strong><\/div>\n

\"\"<\/p>\n

(Belinizin d\u00fcz kalmas\u0131n\u0131 sa\u011flamak amac\u0131yla, karn\u0131n\u0131z\u0131n alt\u0131na katlanm\u0131\u015f bir battaniye veya sert bir yast\u0131k yerle\u015ftirin).Aln\u0131n\u0131z\u0131 yere ya\u00acp\u0131\u015ft\u0131r\u0131n ve ellerinizi kal\u00e7alar\u0131n\u0131z\u0131n \u00fczerinde tu\u00actarak, kal\u00e7a ve kar\u0131n kaslar\u0131n\u0131z\u0131 gerin, topukla\u00acr\u0131n\u0131z\u0131 arkaya \u0130tin, ba\u015f\u0131n\u0131z\u0131 hafif\u00e7e kald\u0131r\u0131n ve \u00f6ne do\u011fru uzat\u0131n. Hareketin devam\u0131: Ellerini\u00aczi kal\u00e7alar\u0131n\u0131zdan \u00e7ekin.<\/div>\n
Ama\u00e7:<\/strong> V\u00fccudun gerilmesi, s\u0131rt kaslar\u0131n\u0131n g\u00fc\u00e7\u00aclendirilmesi.<\/div>\n
12. Y\u00fcz\u00fcst\u00fc yat\u0131\u015f:<\/strong><\/div>\n
Kollar\u0131n\u0131z\u0131 U \u015feklinde ba\u015f\u0131n her iki yan\u0131nda tu\u00actarak teme gerilim sa\u011flay\u0131n (l l no.lu egzer\u00acsizdeki gibi) ve her iki kolunuzu ayn\u0131 anda kald\u0131r\u0131n, k\u00fcrek kemiklerinizi omurga y\u00f6n\u00fcnde hareket ettirerek birle\u015ftirmeye \u00e7al\u0131s\u0131n. Hareketin devam\u0131: Kollar\u0131n\u0131z\u0131 y\u00fczer gibi hareket ettirin.<\/div>\n
Ama\u00e7:<\/strong> T\u00fcrn s\u0131rt kaslar\u0131n\u0131n g\u00fc\u00e7lendirilmesi.<\/div>\n","protected":false},"excerpt":{"rendered":"

S\u0131rt Jimnasti\u011fi Boyun ve s\u0131rt omurlar\u0131na y\u00f6nelik jimnastik program\u0131 S\u0131rt […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[501],"tags":[502,530,100,531,532,533],"class_list":["post-522","post","type-post","status-publish","format-standard","hentry","category-sirt-agrilari","tag-sirt-agrilari","tag-sirt-agrilarindan-korunmak","tag-sirt-agrisi","tag-sirt-egzersizleri","tag-sirt-jimnastigi","tag-sirti-korumak"],"jetpack_featured_media_url":"","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/turanuslu.net\/de\/wp-json\/wp\/v2\/posts\/522","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/turanuslu.net\/de\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/turanuslu.net\/de\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/turanuslu.net\/de\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/turanuslu.net\/de\/wp-json\/wp\/v2\/comments?post=522"}],"version-history":[{"count":3,"href":"https:\/\/turanuslu.net\/de\/wp-json\/wp\/v2\/posts\/522\/revisions"}],"predecessor-version":[{"id":10741,"href":"https:\/\/turanuslu.net\/de\/wp-json\/wp\/v2\/posts\/522\/revisions\/10741"}],"wp:attachment":[{"href":"https:\/\/turanuslu.net\/de\/wp-json\/wp\/v2\/media?parent=522"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/turanuslu.net\/de\/wp-json\/wp\/v2\/categories?post=522"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/turanuslu.net\/de\/wp-json\/wp\/v2\/tags?post=522"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}