{"id":243,"date":"2009-08-26T09:10:49","date_gmt":"2009-08-26T10:10:49","guid":{"rendered":"https:\/\/turanuslu.net\/?p=243"},"modified":"2022-01-18T10:46:04","modified_gmt":"2022-01-18T10:46:04","slug":"kondromalazi-egzersizleri","status":"publish","type":"post","link":"https:\/\/turanuslu.net\/es\/kondromalazi-egzersizleri\/","title":{"rendered":"Kondromalazi Egzersizleri"},"content":{"rendered":"<h2 style=\"text-align: justify;\"><strong><!--more-->Kondromalazi Egzersizleri<br \/>\n<\/strong><\/h2>\n<div style=\"text-align: justify;\"><strong>Egzersiz -1 : (izometrik quadriseps)<\/strong><\/div>\n<div style=\"text-align: justify;\">Resimdeki pozisyonda oldu\u011fu gibi uzan\u0131l\u0131r, bir kanepe yada koltu\u011fa yaslanarak da yap\u0131l\u0131r. Sol bacak b\u00fck\u00fcl\u00fcr, di\u011fer bacak d\u00fcz olarak uzat\u0131l\u0131r ve bald\u0131r \u00f6n kaslar\u0131 s\u0131k\u0131l\u0131r s\u0131kmaya 10-20 sn. devam edilir. 5-10 defa tekrarlan\u0131r di\u011fer taraf i\u00e7in de ( gerekliyse ) yap\u0131l\u0131r.<\/div>\n<div style=\"text-align: justify;\"><strong>Egzersiz-2 : (quadriseps kuvvetlendirme)<\/strong><\/div>\n<div style=\"text-align: justify;\">Ayn\u0131 pozisyonda sa\u011f bacak d\u00fcz olarak havaya do\u011fru kald\u0131r\u0131l\u0131r ( 5-10 cm ) 5-10 sn tutulur. B\u0131rak\u0131l\u0131r ve 5-10 defa tekrarlan\u0131r.<\/div>\n<div style=\"text-align: justify;\"><strong>Egzersiz -3 \ud83d\ude41 iliotibial bant ve bald\u0131r germe ) <\/strong><\/div>\n<div style=\"text-align: justify;\">Oturma pozisyonunda sol bacak uzat\u0131l\u0131r, sa\u011f diz b\u00fck\u00fcl\u00fcr, sa\u011f ayak sol dizinde soluna konulur. Sonra sol dirsekle sa\u011f diz sola do\u011fru zorlan\u0131r ve g\u00f6vde sa\u011fa do\u011fru d\u00f6nd\u00fcr\u00fcl\u00fcp 10-20 sn germe yap\u0131l\u0131r.<\/div>\n<div style=\"text-align: justify;\"><strong>Egzersiz -4 : (iliotibial bant germe)<\/strong><\/div>\n<div style=\"text-align: justify;\">\u015eekilde g\u00f6r\u00fcld\u00fc\u011f\u00fc gibi sa\u011f bacak sol bacak \u00f6n\u00fcnde \u00e7aprazlan\u0131r, eller bir arada tutularak alabildi\u011fince \u00f6ne do\u011fru e\u011filinir. Sol bald\u0131r\u0131n d\u0131\u015f\u0131ndaki zorlanma hissedilmelidir. 10-20 sn germe s\u00fcrd\u00fcr\u00fclecek ve 5-10 defa tekrar edilecek.<\/div>\n<div style=\"text-align: justify;\"><strong>Egzersiz-5 : ( harmstring germe )<\/strong><\/div>\n<div style=\"text-align: justify;\">Diz ve kal\u00e7a 90 derece b\u00fck\u00fcl\u00fcr. Daha sonra sol bacak, bald\u0131r arka kaslar\u0131nda zorlanma hissedilinceye kadar d\u00fczle\u015ftirilir. 5-10 kez tekrarlan\u0131r.<\/div>\n<div style=\"text-align: justify;\"><strong>Egzersiz -6 : ( kal\u00e7a i\u00e7 kaslar\u0131n\u0131 kuvvetlendirme )<\/strong><\/div>\n<div style=\"text-align: justify;\">Oturma pozisyonunu bir lastik top dizler aras\u0131na s\u0131k\u0131\u015ft\u0131r\u0131l\u0131r, 5-10 sn tutulur 5-10 kez tekrarlan\u0131r.<\/div>\n<div style=\"text-align: justify;\"><strong>Egzersiz-7 : ( kal\u00e7a a\u00e7\u0131c\u0131 kaslar\u0131 kuvvetlendirme )<\/strong><\/div>\n<div style=\"text-align: justify;\">Sa\u011f diz hafif b\u00fck\u00fclm\u00fc\u015f olarak ayakta durulur. Sonra sa\u011f bacak 30 derece kadar a\u00e7\u0131l\u0131r, 2-3 saniye tutulur, yava\u015f\u00e7a kapat\u0131l\u0131r. Kal\u00e7a ve dizin d\u00f6nmesine izin vermeyin.<\/div>\n<div style=\"text-align: justify;\"><strong>Egzersiz-8:( kal\u00e7a ve bald\u0131r germe )<\/strong><\/div>\n<div style=\"text-align: justify;\">Sa\u011f diz k\u0131vr\u0131larak oturulur. Sol diz havaya kald\u0131r\u0131l\u0131r. Sol ayak taban\u0131 yere oturtulur. Sonra, sol diz kar\u015f\u0131 tarafa do\u011fru gerilir, 20 sn tutulur.<\/div>\n<div style=\"text-align: justify;\"><strong>Egzersiz-9:( bald\u0131r germe )<\/strong><\/div>\n<div style=\"text-align: justify;\">\u015eekildeki pozisyonda bir duvara yaslan\u0131l\u0131r. Duvardan uzak olan bald\u0131rda germe olu\u015fturacak \u015fekilde \u00f6ne do\u011fru yaylan\u0131l\u0131r, 10-20 sn bu \u015fekilde durulur, 5-10 defa tekrarlan\u0131r.<\/div>","protected":false},"excerpt":{"rendered":"","protected":false},"author":1,"featured_media":2398,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[3],"tags":[2,28,29],"class_list":["post-243","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-diz-agrilari","tag-diz","tag-kondromalazi","tag-kondromalazi-egzersizleri"],"jetpack_featured_media_url":"https:\/\/turanuslu.net\/wp-content\/uploads\/2009\/08\/Kondromalazi-Egzersizleri.jpg","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/turanuslu.net\/es\/wp-json\/wp\/v2\/posts\/243","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/turanuslu.net\/es\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/turanuslu.net\/es\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/turanuslu.net\/es\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/turanuslu.net\/es\/wp-json\/wp\/v2\/comments?post=243"}],"version-history":[{"count":1,"href":"https:\/\/turanuslu.net\/es\/wp-json\/wp\/v2\/posts\/243\/revisions"}],"predecessor-version":[{"id":10848,"href":"https:\/\/turanuslu.net\/es\/wp-json\/wp\/v2\/posts\/243\/revisions\/10848"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/turanuslu.net\/es\/wp-json\/wp\/v2\/media\/2398"}],"wp:attachment":[{"href":"https:\/\/turanuslu.net\/es\/wp-json\/wp\/v2\/media?parent=243"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/turanuslu.net\/es\/wp-json\/wp\/v2\/categories?post=243"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/turanuslu.net\/es\/wp-json\/wp\/v2\/tags?post=243"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}