Stres reaksiyonu v\u00fccutta kortizol ve adrenalinde bir art\u0131\u015f\u0131 tetikler, bu da sinir sistemini t\u00fcm temel kaynaklar\u0131m\u0131z\u0131 hayatta kalmaya yard\u0131mc\u0131 olan faaliyetlere odaklamaya y\u00f6nlendirir. Bu, \u00f6rne\u011fin b\u00fcy\u00fck kaslar\u0131n \u00e7evresinde ve beynin tepkime ve alg\u0131lamas\u0131n\u0131 kontrol eden b\u00f6lgelerde kan dola\u015f\u0131m\u0131n\u0131n artmas\u0131 anlam\u0131na gelir. Kalp at\u0131\u015f\u0131m\u0131z artar, kan bas\u0131nc\u0131m\u0131z y\u00fckselir ve nefes almam\u0131z h\u0131zlan\u0131r. \u00d6te yandan, sindirim veya beynin daha analitik k\u0131s\u0131mlar\u0131n\u0131 kontrol eden alanlar gibi hayatta kalmaya ikincil i\u015flevler yava\u015flar. Bu nedenle, \u00f6rne\u011fin yar\u0131\u015f g\u00fcnlerinde mide genellikle biraz bulan\u0131r ve yeme\u011fin tad\u0131 g\u00fczel olmaz. Bu d\u00fc\u015f\u00fcnce ayn\u0131 zamanda ger\u00e7ekten ko\u015fmak da istemiyor, bu da genellikle i\u00e7 mekan ko\u015fullar\u0131nda iyi kontrol etti\u011fimiz yar\u0131\u015fma performans\u0131 s\u0131ras\u0131nda baz\u0131 \u015feyleri ve varl\u0131klar\u0131 unutmam\u0131za yans\u0131yor. Otomatik i\u015flevler olacak kadar k\u00f6kle\u015fmi\u015f de\u011filler.<\/p>\n
Bu nedenle yar\u0131\u015flardaki gerilim, rasyonel olarak korkun\u00e7 bir \u015feyin olamayaca\u011f\u0131n\u0131 anlasan\u0131z bile, bilin\u00e7alt\u0131n\u0131zda durumu tehdit edici olarak yorumlaman\u0131zdan kaynaklanmaktad\u0131r. Ancak reaksiyon o kadar otomatiktir ki v\u00fccudunuzu gerilmemeye zorlayamazs\u0131n\u0131z ve bunun i\u00e7in de hi\u00e7bir neden yoktur. S\u00f6ylendi\u011fi gibi do\u011fru miktarda gerilim performans d\u00fczeyini art\u0131r\u0131r.<\/p>\n
Gerginli\u011fin yo\u011funlu\u011fu \u00f6zellikle durumu nas\u0131l ele ald\u0131\u011f\u0131m\u0131zdan ve durumun ne t\u00fcr d\u00fc\u015f\u00fcnce zincirleri olu\u015fturdu\u011fundan etkilenir. Bunlar\u0131n yard\u0131m\u0131yla antrenman yoluyla gerginli\u011fimizin miktar\u0131n\u0131 d\u00fczenlemeyi \u00f6\u011frenebilir ve b\u00f6ylece rekabet\u00e7i ruh halimizi optimize edebiliriz.<\/p>\n
Uygun gerilim miktar\u0131 ne kadard\u0131r?<\/h3>\n
Stres tepkisi ve gerginlik durumunda v\u00fccudumuz performans ve rekabet durumuna haz\u0131rlan\u0131r ve yar\u0131\u015fma performans\u0131n\u0131 d\u00fc\u015f\u00fcn\u00fcrken t\u00fcm gerginlikten kurtulmaya \u00e7al\u0131\u015fmak k\u00f6t\u00fc bir \u00e7\u00f6z\u00fcm olacakt\u0131r. \u00d6nemli olan, rekabet geldi\u011finde en iyi performans\u0131n\u0131z\u0131 sergileyebilmeniz i\u00e7in gerilim ve duygu miktar\u0131n\u0131 d\u00fczenleyebilece\u011finiz, size uygun ara\u00e7lar\u0131 bulmakt\u0131r.<\/p>\n
Yerkes-Dodson yasas\u0131, stres durumu ile performans d\u00fczeyi aras\u0131ndaki ba\u011flant\u0131y\u0131 a\u00e7\u0131klar ve 20. y\u00fczy\u0131l\u0131n ba\u015f\u0131nda psikolog Robert Yerkes ve John Dodson taraf\u0131ndan geli\u015ftirildi. Model elbette karma\u015f\u0131k s\u00fcre\u00e7lerin basitle\u015ftirilmesidir, ancak zamana direnmi\u015ftir ve ayn\u0131 zamanda spor performans\u0131 i\u00e7in gereken en uygun uyan\u0131kl\u0131k durumunun nas\u0131l bulunaca\u011f\u0131n\u0131 da iyi bir \u015fekilde g\u00f6stermektedir.<\/p>\n
![\"\"](\"https:\/\/tu11.fi\/taekwondo\/wp-content\/uploads\/2020\/04\/yerkes-dodson.png\")
<\/p>\n
Sporcunun m\u00fcsabaka g\u00fcn\u00fc genellikle stres d\u00fczeyinin nereye yerle\u015fti\u011fini ve bundan ne t\u00fcr duygu ve d\u00fc\u015f\u00fcnce zincirlerinin do\u011fdu\u011funu g\u00f6zlemlemeyi ve anlamay\u0131 \u00f6\u011frenmesi faydal\u0131d\u0131r.<\/p>\n
Baz\u0131lar\u0131 i\u00e7in stres d\u00fczeyi ve gerilim miktar\u0131 o kadar artar ki performans\u0131 engellemeye ba\u015flar. Bu, huzursuzluk ve performans i\u00e7in gerekli olan \u015feylere odaklanmada zorluk olarak g\u00f6r\u00fclebilir. Sporcular s\u0131kl\u0131kla tan\u0131d\u0131k duygu d\u00fczenleme y\u00f6ntemleriyle gerginli\u011fi gidermeye \u00e7al\u0131\u015f\u0131rlar. Biri v\u00fccudun ve zihnin sakinle\u015fmesine yard\u0131mc\u0131 olan m\u00fczik dinlemeye kendini kapt\u0131r\u0131rken, di\u011feri s\u00fcrekli \u0131s\u0131nmak ve bedeni hareket halinde tutmak i\u00e7in kompulsif bir ihtiya\u00e7 duyuyor.<\/p>\n
Baz\u0131lar\u0131 i\u00e7in ise stres seviyesindeki art\u0131\u015f tam tersi bir tepkiye neden olur, yani v\u00fccut a\u011f\u0131rla\u015fmaya ve depresif hissetmeye ba\u015flar. Beden sanki tasarruflu bir aleve giriyor ve bunu d\u00fc\u015f\u00fcnce d\u00fczeyinde yapam\u0131yorsa mekanik olarak stres seviyesini d\u00fc\u015f\u00fcr\u00fcyor. Bu durumda sporcu, \u00f6rne\u011fin keskin bir \u0131s\u0131nma yoluyla uyan\u0131kl\u0131k durumunu y\u00fckseltmenin yollar\u0131n\u0131 bulmal\u0131d\u0131r.<\/p>\n
Kendi stres tepkilerinizi tan\u0131may\u0131 \u00f6\u011frenin<\/h3>\n
Gerginli\u011fi d\u00fczenlemek s\u00f6z konusu oldu\u011funda, \u00f6ncelikle stresli olarak alg\u0131lanan bir duruma kar\u015f\u0131 kendi standart tepkilerinizi tan\u0131may\u0131 \u00f6\u011frenmek \u00e7ok \u00f6nemlidir. Gerginli\u011fin eylemlerinizi zihinsel d\u00fczeyde, bedensel tepkiler veya davran\u0131\u015flardaki de\u011fi\u015fiklikler olarak nas\u0131l de\u011fi\u015ftirdi\u011fini d\u00fc\u015f\u00fcnerek ba\u015flamaya de\u011fer.<\/p>\n
Zihinsel seviye (bili\u015fsel de\u011fi\u015fiklikler)<\/strong><\/h5>\n\n- D\u00fc\u015f\u00fcnce zincirleri - Heyecan sizde nas\u0131l d\u00fc\u015f\u00fcnce zincirleri yarat\u0131r? \u00f6rne\u011fin olas\u0131 sonu\u00e7lar\u0131n veya yapabilece\u011finiz hatalar\u0131n \u00fczerinden tekrar tekrar ge\u00e7iyor musunuz? Ba\u015fkalar\u0131n\u0131n performans\u0131n\u0131z veya sonucunuz hakk\u0131nda ne d\u00fc\u015f\u00fcnd\u00fc\u011f\u00fcn\u00fc \u00e7ok mu d\u00fc\u015f\u00fcn\u00fcyorsunuz?<\/li>\n
- Duygusal durumlar - Yar\u0131\u015f g\u00fcn\u00fc ve yar\u0131\u015f performans\u0131 sizde ne t\u00fcr duygusal durumlara neden olur? \u00d6rne\u011fin, korkuyor musunuz ya da heyecanlan\u0131yor musunuz?<\/li>\n
- Dikkat ve konsantre olma yetene\u011fi: Performans i\u00e7in gerekli olan \u015feylere odaklanabiliyor musunuz? Dikkatiniz nereye y\u00f6neliyor ve \u00f6zellikle ne t\u00fcr \u015feyleri fark ediyorsunuz?<\/li>\n
- Kendi kendine konu\u015fma - Yar\u0131\u015f g\u00fcn\u00fcnde kendi kendine konu\u015fman nas\u0131ld\u0131r? Performans\u0131n\u0131za yard\u0131mc\u0131 olacak olumlu c\u00fcmleleri zihninizde tekrarl\u0131yor musunuz, yoksa kendi kendinize konu\u015fman\u0131z daha cesaret k\u0131r\u0131c\u0131 ve kendinizi \u00f6nceden ba\u015far\u0131s\u0131zl\u0131\u011fa m\u0131 haz\u0131rl\u0131yor?<\/li>\n<\/ul>\n
Bedensel reaksiyonlar (somatik de\u011fi\u015fiklikler)<\/strong><\/h5>\n\n- Kaslardaki duyumlar: Kaslar\u0131n\u0131z sert ve a\u011f\u0131r m\u0131 yoksa hafif ve h\u0131zl\u0131 m\u0131 hissediyorsunuz?<\/li>\n
- Artan kalp at\u0131\u015f h\u0131z\u0131 ve nefes alma - Solunumunuzu ve kalp at\u0131\u015f h\u0131z\u0131n\u0131z\u0131 izleyin<\/li>\n
- Midede kelebekler \u2013 Alt kar\u0131n b\u00f6lgesinde bask\u0131 hissi ve belki de tuvalete gitme ihtiyac\u0131n\u0131n artmas\u0131.<\/li>\n<\/ul>\n
Davran\u0131\u015ftaki de\u011fi\u015fiklikler<\/strong><\/h5>\n\n- Duru\u015f ve bak\u0131\u015f: Gerildi\u011finizde duru\u015funuz de\u011fi\u015fiyor mu? Omuzlar\u0131n\u0131z m\u0131 \u00e7\u00f6k\u00fcyor yoksa yere mi bak\u0131yorsunuz?<\/li>\n
- Aktivite Oran\u0131 \u2013 Stres aktivitenizi art\u0131r\u0131r m\u0131 yoksa azalt\u0131r m\u0131? Her zaman bir \u015feyler yapman\u0131z gerekti\u011fini mi yoksa k\u0131vr\u0131l\u0131p kestirmenin iyi olaca\u011f\u0131n\u0131 m\u0131 d\u00fc\u015f\u00fcn\u00fcyorsunuz?<\/li>\n
- \u0130\u00e7e d\u00f6n\u00fckl\u00fck ve d\u0131\u015fa d\u00f6n\u00fckl\u00fck \u2013 Yar\u0131\u015f g\u00fcn\u00fcnde di\u011fer insanlarla az m\u0131 yoksa \u00e7ok mu temas halindesiniz? Di\u011ferleri i\u00e7in, gergin olduklar\u0131nda ve di\u011fer taraf\u0131n daha bar\u0131\u015f i\u00e7inde olmak istedi\u011fi bir grubun deste\u011fi \u00f6nemli olabilir.<\/li>\n<\/ul>\n
Performansa haz\u0131rlanan sporcunun zihninde ve bedeninde pek \u00e7ok de\u011fi\u015fiklik meydana gelir. Baz\u0131lar\u0131 di\u011ferlerinden daha kolay fark edilir ve olu\u015fturduklar\u0131 b\u00fct\u00fcn, her sporcuya \u00f6zeldir. Kendi stres tepkilerinizi tan\u0131mak faydal\u0131 bir beceridir, \u00e7\u00fcnk\u00fc yaln\u0131zca onlar arac\u0131l\u0131\u011f\u0131yla antrenman yoluyla genel ruh halimizi d\u00fczenleyebiliriz.<\/p>\n
Kendi uyan\u0131kl\u0131k durumumu nas\u0131l d\u00fczenlerim?<\/h3>\n
V\u00fccudumuzu performans i\u00e7in m\u00fckemmel akort durumuna getirmek \u00fczere parmaklar\u0131m\u0131z\u0131 \u015f\u0131klatabilseydik g\u00fczel olurdu. Ancak bu sihir numaras\u0131 m\u00fcmk\u00fcn de\u011fildir ve en \u00fcst d\u00fczey profesyonellerin bile s\u00fcrekli olarak akortlar\u0131n\u0131 ayarlama al\u0131\u015ft\u0131rmas\u0131 yapmas\u0131 gerekir. Zirveler, d\u0131\u015far\u0131dan her zaman \u00f6yle g\u00f6r\u00fcnmese de heyecan vericidir. Ancak deneyim ve amaca y\u00f6nelik e\u011fitim yoluyla, yar\u0131\u015fma performans\u0131na haz\u0131rlanman\u0131n bir par\u00e7as\u0131 olarak stres tepkilerini kullanmay\u0131 \u00f6\u011frendiler.<\/p>\n
Daha sonra, uyan\u0131kl\u0131k ve gerginlik seviyenizi d\u00fczenleyebilece\u011finiz yollar\u0131 tan\u0131taca\u011f\u0131z, ancak daha \u00f6nce de s\u00f6yledi\u011fimiz gibi, bunlar\u0131 yar\u0131\u015fma d\u0131\u015f\u0131nda bile ama\u00e7l\u0131 olarak e\u011fitmek, onlar\u0131 alet \u00e7antan\u0131z\u0131n bir par\u00e7as\u0131 haline getirmenin tek yoludur.<\/p>\n
\u00c7ok ve biraz daha fazla antrenman yap\u0131n ve rekabet edin <\/strong><\/h5>\nBu talimat olduk\u00e7a a\u00e7\u0131klay\u0131c\u0131d\u0131r. Bir \u015feyin b\u00fcy\u00fck miktarlarda tekrar tekrar yap\u0131lmas\u0131 bir rutine d\u00f6n\u00fc\u015f\u00fcr ve uyan\u0131kl\u0131k durumu ne olursa olsun rutinlerin ger\u00e7ekle\u015ftirilmesi kolayd\u0131r. Y\u0131lda 40 yar\u0131\u015fmaya kat\u0131lan birinin, alt\u0131 yar\u0131\u015fmaya kat\u0131lan birinden \u00e7ok daha tan\u0131d\u0131k bir \u015fekilde yar\u0131\u015fma durumunu hissetti\u011fi a\u00e7\u0131kt\u0131r. Benzer \u015fekilde, yar\u0131\u015fmalarda \u00f6zg\u00fcven, her \u015feyden \u00f6nce, spor salonunda \u00e7ok \u00e7al\u0131\u015ft\u0131\u011f\u0131n\u0131z ve elinizden gelen her \u015feyi yapt\u0131\u011f\u0131n\u0131z hissinden do\u011far.<\/p>\n
Yar\u0131\u015f g\u00fcn\u00fc boyunca duygular\u0131n\u0131z\u0131 tan\u0131may\u0131 ve adland\u0131rmay\u0131 \u00f6\u011frenin<\/strong><\/h5>\nDaha \u00f6nce de belirtti\u011fimiz gibi, e\u011fer onlar\u0131 d\u00fczenlemek istiyorsak, kendi duygular\u0131m\u0131z\u0131 ve bedensel de\u011fi\u015fimlerimizi tan\u0131mak gerekir. Duygular\u0131 adland\u0131rma (etiketleme<\/em>) zaten \u00f6z d\u00fczenleme i\u00e7in g\u00fc\u00e7l\u00fc bir ara\u00e7t\u0131r. Kendimize \u015fu anda gergin oldu\u011fumuzu ve bunun b\u00f6yle hissettirdi\u011fini d\u00fcr\u00fcst\u00e7e s\u00f6yleyebilmemiz bile, duruma otomatik olarak y\u00fckledi\u011fimiz t\u00fcm d\u00fc\u015f\u00fcnce zincirlerinden ve yarg\u0131lardan kurtulmam\u0131za yard\u0131mc\u0131 olur.<\/p>\nGerginli\u011fi azaltman\u0131n etkili bir yolu, yaratt\u0131\u011f\u0131 hisleri heyecan olarak yeniden tan\u0131mlamakt\u0131r. Fiziksel olarak bu duyumlar neredeyse ayn\u0131d\u0131r, dolay\u0131s\u0131yla kendi kendimize konu\u015farak kendimizi gerginlik yerine co\u015fku hissetmeye "kand\u0131rabiliriz".<\/p>\n
Olumsuz d\u00fc\u015f\u00fcnce zincirlerini ve kendi kendine konu\u015fmay\u0131 olumlu olanlara d\u00f6n\u00fc\u015ft\u00fcrmeyi \u00f6\u011frenin<\/strong><\/h5>\nD\u0131\u015f durumumuz ne olursa olsun zihnimiz onu bir \u015fekilde anla\u015f\u0131l\u0131r ve kontrol edilebilir bir bi\u00e7imde yap\u0131land\u0131rmaya \u00e7al\u0131\u015f\u0131r. Bir kaplan a\u011f\u0131zdan sald\u0131rd\u0131\u011f\u0131nda, uzun d\u00fc\u015f\u00fcnce zincirlerine ay\u0131racak vaktimiz olmaz, dolay\u0131s\u0131yla tamamen stres tepkisi ve otomatik i\u015flevlerle hareket ederiz. Ancak uzun s\u00fcren stresli bir durumda, \u00f6rne\u011fin kendi performans\u0131m\u0131z\u0131 beklerken, durum \u00fczerinde d\u00fc\u015f\u00fcnecek zaman\u0131m\u0131z olur.<\/p>\n
Ancak d\u00fc\u015f\u00fcnce s\u00fcre\u00e7lerimiz, kendi kendimize konu\u015fmam\u0131z gibi \u00e7o\u011fu zaman mant\u0131ks\u0131z derecede olumsuzdur. Tehdit edici bir durumda zihnimiz m\u00fcmk\u00fcn olan en k\u00f6t\u00fc sonuca haz\u0131rlan\u0131r, b\u00f6ylece bunu zaman\u0131nda kabul etmek daha kolay olur. Ancak olumsuz d\u00fc\u015f\u00fcnce zincirleri rekabet performans\u0131n\u0131 sekteye u\u011frat\u0131r ve dikkatimizi kontrol\u00fcm\u00fcz d\u0131\u015f\u0131ndaki \u015feylere \u00e7eker. Ayr\u0131ca olumsuzluklara odaklanmak, \u00f6rne\u011fin hatalardan ka\u00e7\u0131nmak, neredeyse kesinlikle tam olarak bu hataya yol a\u00e7acakt\u0131r. \u00d6rne\u011fin ma\u00e7\u0131n ortas\u0131nda rakibe skor tabelas\u0131na bakmamas\u0131 i\u00e7in ba\u011f\u0131r\u0131rsan\u0131z, hemen hemen g\u00f6zlerini oraya \u00e7evirecektir.<\/p>\n
Olumsuz d\u00fc\u015f\u00fcnce zincirlerini k\u0131rmak i\u00e7in onlar\u0131 (ortaya \u00e7\u0131kt\u0131klar\u0131nda) tan\u0131yabilmek ve oldu\u011fu gibi kabul edebilmek yeterlidir. Bu durumda g\u00fc\u00e7leri kendili\u011finden sona erer. Ayr\u0131ca bir mantra gibi tekrarlanan, \u00f6rne\u011fin performanstan hemen \u00f6nce, birka\u00e7 olumlu kendi kendine konu\u015fma modelini \u00f6\u011frenmeye de\u011fer:<\/p>\n
"\u00c7ok \u00e7al\u0131\u015ft\u0131m ve bunu yapabilirim"
\n"Kendimi g\u00fc\u00e7l\u00fc hissediyorum" (\u00f6yle hissetmese de)
\n"Performans\u0131mda ilk yapt\u0131\u011f\u0131m \u015fey..."
\n"Yeterince haz\u0131rland\u0131m. Bakal\u0131m bu sefer ne kadar s\u00fcrecek"
\n"Etkileyebilece\u011fim tek \u015fey kendi performans\u0131md\u0131r"<\/p>\n
Etkileyebilece\u011finiz \u015feylere odaklan\u0131n <\/strong><\/h5>\n![\"\"](\"https:\/\/tu11.fi\/taekwondo\/wp-content\/uploads\/2020\/04\/toimintaymparisto-e1588330712753.png\")
<\/p>\n
Sporcunun m\u00fcsabaka g\u00fcn\u00fc boyunca dikkat etti\u011fi her ekstra \u015fey, performans i\u00e7in gerekli olan \u015feyler i\u00e7in kullanabilece\u011fi kaynaklardan al\u0131nm\u0131\u015f olur. \u00d6rne\u011fin, kendi performans\u0131na haz\u0131rlanan bir hareket serisi sporcusunun, rakiplerinin performans\u0131n\u0131 yo\u011fun bir \u015fekilde izlemesi i\u00e7in hi\u00e7bir neden yoktur, \u00e7\u00fcnk\u00fc onlar etkilenemezler. En k\u00f6t\u00fc ihtimalle, rakibin performans\u0131n\u0131 iyi olarak de\u011ferlendirirsek, bunlar yaln\u0131zca kendi kayg\u0131m\u0131z\u0131 art\u0131r\u0131r. Buna paralel olarak, bir yar\u0131\u015fmac\u0131 dikkatini yaln\u0131zca rakibinin \u00f6zelliklerine ve becerilerine odaklad\u0131\u011f\u0131nda kendi performans\u0131 zarar g\u00f6r\u00fcr.<\/p>\n
Sporcunun yar\u0131\u015ftan yar\u0131\u015fa kendisine uygun, kontrol edilebilir ve de\u011fi\u015fen d\u0131\u015f etkenlere ba\u011fl\u0131 olmayan \u015feylerden olu\u015fan temel bir rutin geli\u015ftirmesi gerekir. Her yar\u0131\u015fmada mutlaka de\u011fi\u015fiklikler ve \u015fa\u015f\u0131rt\u0131c\u0131 durumlar olacakt\u0131r, ancak iyi bir temel rutin bunlar\u0131 dikkate al\u0131r. Bunlar aras\u0131nda \u00f6rne\u011fin yar\u0131\u015f g\u00fcn\u00fcnde yemek yeme, planl\u0131 \u0131s\u0131nma ve performanstan hemen \u00f6nce bitirme yer al\u0131r.<\/p>\n
Zihinsel haz\u0131rl\u0131k: <\/strong><\/h5>\nNeredeyse t\u00fcm \u00fcst d\u00fczey sporcular, psikolojik olarak da \u00f6yle ya da b\u00f6yle yar\u0131\u015fmaya haz\u0131rlan\u0131r. En az\u0131ndan rekabet durumunu olaydan \u00f6nce birka\u00e7 kez s\u00fcre\u00e7 olarak kafan\u0131zda canland\u0131rmal\u0131s\u0131n\u0131z. T\u00fcm g\u00fcn\u00fc g\u00f6rsel olarak ve olabildi\u011fince zengin bir \u015fekilde zihninizde hayal edin. Nas\u0131l bir yar\u0131\u015fma mekan\u0131d\u0131r, nas\u0131l \u0131s\u0131n\u0131rs\u0131n\u0131z, herhangi bir noktada ne yersiniz, g\u00fcn i\u00e7inde ne t\u00fcr duygulara kap\u0131l\u0131rs\u0131n\u0131z, performanstan hemen \u00f6nce kendinizi nas\u0131l hissedersiniz vs. Yar\u0131\u015fmalarda olmad\u0131\u011f\u0131m\u0131z zamanlarda bile bir "yar\u0131\u015fma rutini" olu\u015fturmak m\u00fcmk\u00fcn. Durumu zihinde yo\u011fun bir \u015fekilde ya\u015famak, v\u00fccudumuzda da durumun kendisiyle ayn\u0131 mekanizmalar\u0131 tetikler.<\/p>\n
G\u00f6r\u00fcnt\u00fcleme e\u011fitimini e\u011fitim rutininizin d\u00fczenli bir par\u00e7as\u0131 haline getirerek zihinsel haz\u0131rl\u0131k daha da ileri g\u00f6t\u00fcr\u00fclebilir. Bu durumda sporcu, v\u00fccudun kendi kendini d\u00fczenleme mekanizmalar\u0131n\u0131n kontrol\u00fcn\u00fc \u00f6nceden uygular ve yar\u0131\u015fma performans\u0131ndan \u00f6nce g\u00f6z a\u00e7\u0131p kapay\u0131ncaya kadar en uygun duruma uyum sa\u011flamak i\u00e7in kullan\u0131labilecek haz\u0131r rutinler olu\u015fturulabilir. Ancak bunlar\u0131 mutlaka uzman bir e\u011fitmenin rehberli\u011finde uygulamaya ba\u015flamal\u0131s\u0131n\u0131z.<\/p>\n
Buna ba\u011fl\u0131 olarak farkl\u0131 nefes teknikleri ve fark\u0131ndal\u0131k<\/em> -D\u00fczenli olarak yap\u0131lan egzersizler, bedensel ve zihinsel duyumlar\u0131 y\u00f6netmek i\u00e7in size yeni ara\u00e7lar sunar.<\/p>\nHat\u0131rlamak i\u00e7in bir \u015fey<\/h3>\n\n- Gerilim, alg\u0131lanan bir tehdide kar\u015f\u0131 tamamen do\u011fal bir tepkidir ve do\u011fru miktarda gerilim performans\u0131 art\u0131r\u0131r.<\/li>\n
- Gerginli\u011fin sizi zihinsel, fiziksel ve davran\u0131\u015f de\u011fi\u015fiklikleri d\u00fczeyinde nas\u0131l etkiledi\u011fini tan\u0131may\u0131 \u00f6\u011frenin.<\/li>\n
- Kendinize, d\u0131\u015f etkenler de\u011fi\u015fse bile rekabetten rekabete tekrarlayabilece\u011finiz rutinler geli\u015ftirin.<\/li>\n
- Rutininizi olu\u015fturmak i\u00e7in s\u0131k\u0131 \u00e7al\u0131\u015f\u0131n ve rekabet edin.<\/li>\n<\/ul>","protected":false},"excerpt":{"rendered":"
Rekabet gerilimine ger\u00e7ekte ne sebep oluyor? Heyecan elbette her sporcu i\u00e7in tan\u0131d\u0131k bir duygudur ve neredeyse herkes b\u0131kk\u0131nl\u0131\u011f\u0131n pek ho\u015f bir his olmad\u0131\u011f\u0131 konusunda kesinlikle hemfikirdir. Heyecan\u0131 ya\u015famak ve \u00f6zellikle tepkiler ve davran\u0131\u015f bi\u00e7imleri bireyler aras\u0131nda b\u00fcy\u00fck farkl\u0131l\u0131klar g\u00f6sterir. Di\u011ferleri a\u015f\u0131r\u0131 y\u00fcklenmi\u015f durumdad\u0131r, bir an bile hareketsiz kalamazken di\u011feri gev\u015fer ve kaslar\u0131 a\u011f\u0131rla\u015f\u0131r. D\u0131r-dir\u2026<\/p>","protected":false},"author":7,"featured_media":9943,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"templates\/template-cover.php","format":"standard","meta":{"footnotes":""},"categories":[541],"tags":[],"class_list":["post-11718","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-valmennusblogi"],"yoast_head":"\n
Miksi kisaaminen j\u00e4nnitt\u00e4\u00e4 ja miten j\u00e4nnityst\u00e4 voi lievent\u00e4\u00e4? - Taekwondourheilijat 2011 | Taekwondoa parhaassa seurassa | Helsinki | Espoo | Vantaa<\/title>\n<meta name=\"description\" content=\"TU11 tarjoaa innostavan ymp\u00e4rist\u00f6n harjoitella taekwondoa kaikenik\u00e4isille ja -tasoisille, aloittelijoista huippu-urheilijoihin. Valmennus on systemaattista ja valmentajat maamme parhaimmistoa. 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Valmennus on systemaattista ja valmentajat maamme parhaimmistoa. 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kaikenikäisille ja -tasoisille, aloittelijoista huippu-urheilijoihin. Valmennus on systemaattista ja valmentajat maamme parhaimmistoa. Aloita taekwondo nyt!",""],["meta","property","og:updated_time","content","2020-05-01T10:59:31+00:00",""],["meta","property","og:image:secure_url","content","https:\/\/tu11.fi\/taekwondo\/wp-content\/uploads\/2019\/10\/received_1017148185284524-1200x630-cropped.jpeg","og:image:1"],["meta","property","og:image:url","content","https:\/\/tu11.fi\/taekwondo\/wp-content\/uploads\/2019\/10\/received_1017148185284524-1200x630-cropped.jpeg","og:image:1"],["meta","property","og:image","content","https:\/\/tu11.fi\/taekwondo\/wp-content\/uploads\/2019\/10\/received_1017148185284524-1200x630-cropped.jpeg","og:image:1"],["meta","property","og:image:width","content","1200","og:image:1"],["meta","property","og:image:height","content","630","og:image:1"],["meta","property","og:image:cropped","content","true","og:image:1"],["meta","property","og:image:id","content","9943","og:image:1"],["meta","property","og:image:size_name","content","wpsso-opengraph","og:image:1"],["meta","name","schema:language","content","tr_TR",""],["meta","name","schema:type:id","content","sports.team",""],["meta","name","schema:type:url","content","https:\/\/schema.org\/SportsTeam",""],["meta","name","schema:type:context","content","https:\/\/schema.org",""],["meta","name","schema:type:name","content","SportsTeam",""],["meta","name","schema:type:path","content","schema.org\/SportsTeam",""],["meta","property","article:section","content","Sport",""],["meta","property","article:author:name","content","Pauli Raivio",""],["meta","property","article:publisher","content","https:\/\/www.facebook.com\/TU11",""],["meta","property","article:published_time","content","2020-04-18T11:46:01+00:00",""],["meta","property","article:modified_time","content","2020-05-01T10:59:31+00:00",""],["meta","property","article:reading_mins","content","9",""],["meta","name","twitter:domain","content","tu11.fi",""],["meta","name","twitter:site","content","@taekwondourh",""],["meta","name","twitter:title","content","Miksi kisaaminen jännittää ja miten jännitystä voi lieventää? –...",""],["meta","name","twitter:description","content","TU11 tarjoaa innostavan ympäristön harjoitella taekwondoa kaikenikäisille ja -tasoisille, aloittelijoista huippu-urheilijoihin. Valmennus on systemaattista ja valmentajat maamme parhaimmistoa...",""],["meta","name","twitter:card","content","summary_large_image",""],["meta","name","twitter:image","content","https:\/\/tu11.fi\/taekwondo\/wp-content\/uploads\/2019\/10\/received_1017148185284524-1200x630-cropped.jpeg?p=11718",""],["meta","name","twitter:label1","content","Written by",""],["meta","name","twitter:data1","content","Pauli Raivio",""],["meta","name","twitter:label2","content","Est. reading time",""],["meta","name","twitter:data2","content","9 minutes",""],["meta","name","author","content","Pauli Raivio",""],["meta","name","thumbnail","content","https:\/\/tu11.fi\/taekwondo\/wp-content\/uploads\/2019\/10\/received_1017148185284524-1200x630-cropped.jpeg",""]]},"_links":{"self":[{"href":"https:\/\/tu11.fi\/taekwondo\/tr\/wp-json\/wp\/v2\/posts\/11718","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/tu11.fi\/taekwondo\/tr\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/tu11.fi\/taekwondo\/tr\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/tu11.fi\/taekwondo\/tr\/wp-json\/wp\/v2\/users\/7"}],"replies":[{"embeddable":true,"href":"https:\/\/tu11.fi\/taekwondo\/tr\/wp-json\/wp\/v2\/comments?post=11718"}],"version-history":[{"count":0,"href":"https:\/\/tu11.fi\/taekwondo\/tr\/wp-json\/wp\/v2\/posts\/11718\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/tu11.fi\/taekwondo\/tr\/wp-json\/wp\/v2\/media\/9943"}],"wp:attachment":[{"href":"https:\/\/tu11.fi\/taekwondo\/tr\/wp-json\/wp\/v2\/media?parent=11718"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/tu11.fi\/taekwondo\/tr\/wp-json\/wp\/v2\/categories?post=11718"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/tu11.fi\/taekwondo\/tr\/wp-json\/wp\/v2\/tags?post=11718"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
Bedensel reaksiyonlar (somatik de\u011fi\u015fiklikler)<\/strong><\/h5>\n\n- Kaslardaki duyumlar: Kaslar\u0131n\u0131z sert ve a\u011f\u0131r m\u0131 yoksa hafif ve h\u0131zl\u0131 m\u0131 hissediyorsunuz?<\/li>\n
- Artan kalp at\u0131\u015f h\u0131z\u0131 ve nefes alma - Solunumunuzu ve kalp at\u0131\u015f h\u0131z\u0131n\u0131z\u0131 izleyin<\/li>\n
- Midede kelebekler \u2013 Alt kar\u0131n b\u00f6lgesinde bask\u0131 hissi ve belki de tuvalete gitme ihtiyac\u0131n\u0131n artmas\u0131.<\/li>\n<\/ul>\n
Davran\u0131\u015ftaki de\u011fi\u015fiklikler<\/strong><\/h5>\n\n- Duru\u015f ve bak\u0131\u015f: Gerildi\u011finizde duru\u015funuz de\u011fi\u015fiyor mu? Omuzlar\u0131n\u0131z m\u0131 \u00e7\u00f6k\u00fcyor yoksa yere mi bak\u0131yorsunuz?<\/li>\n
- Aktivite Oran\u0131 \u2013 Stres aktivitenizi art\u0131r\u0131r m\u0131 yoksa azalt\u0131r m\u0131? Her zaman bir \u015feyler yapman\u0131z gerekti\u011fini mi yoksa k\u0131vr\u0131l\u0131p kestirmenin iyi olaca\u011f\u0131n\u0131 m\u0131 d\u00fc\u015f\u00fcn\u00fcyorsunuz?<\/li>\n
- \u0130\u00e7e d\u00f6n\u00fckl\u00fck ve d\u0131\u015fa d\u00f6n\u00fckl\u00fck \u2013 Yar\u0131\u015f g\u00fcn\u00fcnde di\u011fer insanlarla az m\u0131 yoksa \u00e7ok mu temas halindesiniz? Di\u011ferleri i\u00e7in, gergin olduklar\u0131nda ve di\u011fer taraf\u0131n daha bar\u0131\u015f i\u00e7inde olmak istedi\u011fi bir grubun deste\u011fi \u00f6nemli olabilir.<\/li>\n<\/ul>\n
Performansa haz\u0131rlanan sporcunun zihninde ve bedeninde pek \u00e7ok de\u011fi\u015fiklik meydana gelir. Baz\u0131lar\u0131 di\u011ferlerinden daha kolay fark edilir ve olu\u015fturduklar\u0131 b\u00fct\u00fcn, her sporcuya \u00f6zeldir. Kendi stres tepkilerinizi tan\u0131mak faydal\u0131 bir beceridir, \u00e7\u00fcnk\u00fc yaln\u0131zca onlar arac\u0131l\u0131\u011f\u0131yla antrenman yoluyla genel ruh halimizi d\u00fczenleyebiliriz.<\/p>\n
Kendi uyan\u0131kl\u0131k durumumu nas\u0131l d\u00fczenlerim?<\/h3>\n
V\u00fccudumuzu performans i\u00e7in m\u00fckemmel akort durumuna getirmek \u00fczere parmaklar\u0131m\u0131z\u0131 \u015f\u0131klatabilseydik g\u00fczel olurdu. Ancak bu sihir numaras\u0131 m\u00fcmk\u00fcn de\u011fildir ve en \u00fcst d\u00fczey profesyonellerin bile s\u00fcrekli olarak akortlar\u0131n\u0131 ayarlama al\u0131\u015ft\u0131rmas\u0131 yapmas\u0131 gerekir. Zirveler, d\u0131\u015far\u0131dan her zaman \u00f6yle g\u00f6r\u00fcnmese de heyecan vericidir. Ancak deneyim ve amaca y\u00f6nelik e\u011fitim yoluyla, yar\u0131\u015fma performans\u0131na haz\u0131rlanman\u0131n bir par\u00e7as\u0131 olarak stres tepkilerini kullanmay\u0131 \u00f6\u011frendiler.<\/p>\n
Daha sonra, uyan\u0131kl\u0131k ve gerginlik seviyenizi d\u00fczenleyebilece\u011finiz yollar\u0131 tan\u0131taca\u011f\u0131z, ancak daha \u00f6nce de s\u00f6yledi\u011fimiz gibi, bunlar\u0131 yar\u0131\u015fma d\u0131\u015f\u0131nda bile ama\u00e7l\u0131 olarak e\u011fitmek, onlar\u0131 alet \u00e7antan\u0131z\u0131n bir par\u00e7as\u0131 haline getirmenin tek yoludur.<\/p>\n
\u00c7ok ve biraz daha fazla antrenman yap\u0131n ve rekabet edin <\/strong><\/h5>\nBu talimat olduk\u00e7a a\u00e7\u0131klay\u0131c\u0131d\u0131r. Bir \u015feyin b\u00fcy\u00fck miktarlarda tekrar tekrar yap\u0131lmas\u0131 bir rutine d\u00f6n\u00fc\u015f\u00fcr ve uyan\u0131kl\u0131k durumu ne olursa olsun rutinlerin ger\u00e7ekle\u015ftirilmesi kolayd\u0131r. Y\u0131lda 40 yar\u0131\u015fmaya kat\u0131lan birinin, alt\u0131 yar\u0131\u015fmaya kat\u0131lan birinden \u00e7ok daha tan\u0131d\u0131k bir \u015fekilde yar\u0131\u015fma durumunu hissetti\u011fi a\u00e7\u0131kt\u0131r. Benzer \u015fekilde, yar\u0131\u015fmalarda \u00f6zg\u00fcven, her \u015feyden \u00f6nce, spor salonunda \u00e7ok \u00e7al\u0131\u015ft\u0131\u011f\u0131n\u0131z ve elinizden gelen her \u015feyi yapt\u0131\u011f\u0131n\u0131z hissinden do\u011far.<\/p>\n
Yar\u0131\u015f g\u00fcn\u00fc boyunca duygular\u0131n\u0131z\u0131 tan\u0131may\u0131 ve adland\u0131rmay\u0131 \u00f6\u011frenin<\/strong><\/h5>\nDaha \u00f6nce de belirtti\u011fimiz gibi, e\u011fer onlar\u0131 d\u00fczenlemek istiyorsak, kendi duygular\u0131m\u0131z\u0131 ve bedensel de\u011fi\u015fimlerimizi tan\u0131mak gerekir. Duygular\u0131 adland\u0131rma (etiketleme<\/em>) zaten \u00f6z d\u00fczenleme i\u00e7in g\u00fc\u00e7l\u00fc bir ara\u00e7t\u0131r. Kendimize \u015fu anda gergin oldu\u011fumuzu ve bunun b\u00f6yle hissettirdi\u011fini d\u00fcr\u00fcst\u00e7e s\u00f6yleyebilmemiz bile, duruma otomatik olarak y\u00fckledi\u011fimiz t\u00fcm d\u00fc\u015f\u00fcnce zincirlerinden ve yarg\u0131lardan kurtulmam\u0131za yard\u0131mc\u0131 olur.<\/p>\nGerginli\u011fi azaltman\u0131n etkili bir yolu, yaratt\u0131\u011f\u0131 hisleri heyecan olarak yeniden tan\u0131mlamakt\u0131r. Fiziksel olarak bu duyumlar neredeyse ayn\u0131d\u0131r, dolay\u0131s\u0131yla kendi kendimize konu\u015farak kendimizi gerginlik yerine co\u015fku hissetmeye "kand\u0131rabiliriz".<\/p>\n
Olumsuz d\u00fc\u015f\u00fcnce zincirlerini ve kendi kendine konu\u015fmay\u0131 olumlu olanlara d\u00f6n\u00fc\u015ft\u00fcrmeyi \u00f6\u011frenin<\/strong><\/h5>\nD\u0131\u015f durumumuz ne olursa olsun zihnimiz onu bir \u015fekilde anla\u015f\u0131l\u0131r ve kontrol edilebilir bir bi\u00e7imde yap\u0131land\u0131rmaya \u00e7al\u0131\u015f\u0131r. Bir kaplan a\u011f\u0131zdan sald\u0131rd\u0131\u011f\u0131nda, uzun d\u00fc\u015f\u00fcnce zincirlerine ay\u0131racak vaktimiz olmaz, dolay\u0131s\u0131yla tamamen stres tepkisi ve otomatik i\u015flevlerle hareket ederiz. Ancak uzun s\u00fcren stresli bir durumda, \u00f6rne\u011fin kendi performans\u0131m\u0131z\u0131 beklerken, durum \u00fczerinde d\u00fc\u015f\u00fcnecek zaman\u0131m\u0131z olur.<\/p>\n
Ancak d\u00fc\u015f\u00fcnce s\u00fcre\u00e7lerimiz, kendi kendimize konu\u015fmam\u0131z gibi \u00e7o\u011fu zaman mant\u0131ks\u0131z derecede olumsuzdur. Tehdit edici bir durumda zihnimiz m\u00fcmk\u00fcn olan en k\u00f6t\u00fc sonuca haz\u0131rlan\u0131r, b\u00f6ylece bunu zaman\u0131nda kabul etmek daha kolay olur. Ancak olumsuz d\u00fc\u015f\u00fcnce zincirleri rekabet performans\u0131n\u0131 sekteye u\u011frat\u0131r ve dikkatimizi kontrol\u00fcm\u00fcz d\u0131\u015f\u0131ndaki \u015feylere \u00e7eker. Ayr\u0131ca olumsuzluklara odaklanmak, \u00f6rne\u011fin hatalardan ka\u00e7\u0131nmak, neredeyse kesinlikle tam olarak bu hataya yol a\u00e7acakt\u0131r. \u00d6rne\u011fin ma\u00e7\u0131n ortas\u0131nda rakibe skor tabelas\u0131na bakmamas\u0131 i\u00e7in ba\u011f\u0131r\u0131rsan\u0131z, hemen hemen g\u00f6zlerini oraya \u00e7evirecektir.<\/p>\n
Olumsuz d\u00fc\u015f\u00fcnce zincirlerini k\u0131rmak i\u00e7in onlar\u0131 (ortaya \u00e7\u0131kt\u0131klar\u0131nda) tan\u0131yabilmek ve oldu\u011fu gibi kabul edebilmek yeterlidir. Bu durumda g\u00fc\u00e7leri kendili\u011finden sona erer. Ayr\u0131ca bir mantra gibi tekrarlanan, \u00f6rne\u011fin performanstan hemen \u00f6nce, birka\u00e7 olumlu kendi kendine konu\u015fma modelini \u00f6\u011frenmeye de\u011fer:<\/p>\n
"\u00c7ok \u00e7al\u0131\u015ft\u0131m ve bunu yapabilirim"
\n"Kendimi g\u00fc\u00e7l\u00fc hissediyorum" (\u00f6yle hissetmese de)
\n"Performans\u0131mda ilk yapt\u0131\u011f\u0131m \u015fey..."
\n"Yeterince haz\u0131rland\u0131m. Bakal\u0131m bu sefer ne kadar s\u00fcrecek"
\n"Etkileyebilece\u011fim tek \u015fey kendi performans\u0131md\u0131r"<\/p>\n
Etkileyebilece\u011finiz \u015feylere odaklan\u0131n <\/strong><\/h5>\n<\/p>\n
Sporcunun m\u00fcsabaka g\u00fcn\u00fc boyunca dikkat etti\u011fi her ekstra \u015fey, performans i\u00e7in gerekli olan \u015feyler i\u00e7in kullanabilece\u011fi kaynaklardan al\u0131nm\u0131\u015f olur. \u00d6rne\u011fin, kendi performans\u0131na haz\u0131rlanan bir hareket serisi sporcusunun, rakiplerinin performans\u0131n\u0131 yo\u011fun bir \u015fekilde izlemesi i\u00e7in hi\u00e7bir neden yoktur, \u00e7\u00fcnk\u00fc onlar etkilenemezler. En k\u00f6t\u00fc ihtimalle, rakibin performans\u0131n\u0131 iyi olarak de\u011ferlendirirsek, bunlar yaln\u0131zca kendi kayg\u0131m\u0131z\u0131 art\u0131r\u0131r. Buna paralel olarak, bir yar\u0131\u015fmac\u0131 dikkatini yaln\u0131zca rakibinin \u00f6zelliklerine ve becerilerine odaklad\u0131\u011f\u0131nda kendi performans\u0131 zarar g\u00f6r\u00fcr.<\/p>\n
Sporcunun yar\u0131\u015ftan yar\u0131\u015fa kendisine uygun, kontrol edilebilir ve de\u011fi\u015fen d\u0131\u015f etkenlere ba\u011fl\u0131 olmayan \u015feylerden olu\u015fan temel bir rutin geli\u015ftirmesi gerekir. Her yar\u0131\u015fmada mutlaka de\u011fi\u015fiklikler ve \u015fa\u015f\u0131rt\u0131c\u0131 durumlar olacakt\u0131r, ancak iyi bir temel rutin bunlar\u0131 dikkate al\u0131r. Bunlar aras\u0131nda \u00f6rne\u011fin yar\u0131\u015f g\u00fcn\u00fcnde yemek yeme, planl\u0131 \u0131s\u0131nma ve performanstan hemen \u00f6nce bitirme yer al\u0131r.<\/p>\n
Zihinsel haz\u0131rl\u0131k: <\/strong><\/h5>\nNeredeyse t\u00fcm \u00fcst d\u00fczey sporcular, psikolojik olarak da \u00f6yle ya da b\u00f6yle yar\u0131\u015fmaya haz\u0131rlan\u0131r. En az\u0131ndan rekabet durumunu olaydan \u00f6nce birka\u00e7 kez s\u00fcre\u00e7 olarak kafan\u0131zda canland\u0131rmal\u0131s\u0131n\u0131z. T\u00fcm g\u00fcn\u00fc g\u00f6rsel olarak ve olabildi\u011fince zengin bir \u015fekilde zihninizde hayal edin. Nas\u0131l bir yar\u0131\u015fma mekan\u0131d\u0131r, nas\u0131l \u0131s\u0131n\u0131rs\u0131n\u0131z, herhangi bir noktada ne yersiniz, g\u00fcn i\u00e7inde ne t\u00fcr duygulara kap\u0131l\u0131rs\u0131n\u0131z, performanstan hemen \u00f6nce kendinizi nas\u0131l hissedersiniz vs. Yar\u0131\u015fmalarda olmad\u0131\u011f\u0131m\u0131z zamanlarda bile bir "yar\u0131\u015fma rutini" olu\u015fturmak m\u00fcmk\u00fcn. Durumu zihinde yo\u011fun bir \u015fekilde ya\u015famak, v\u00fccudumuzda da durumun kendisiyle ayn\u0131 mekanizmalar\u0131 tetikler.<\/p>\n
G\u00f6r\u00fcnt\u00fcleme e\u011fitimini e\u011fitim rutininizin d\u00fczenli bir par\u00e7as\u0131 haline getirerek zihinsel haz\u0131rl\u0131k daha da ileri g\u00f6t\u00fcr\u00fclebilir. Bu durumda sporcu, v\u00fccudun kendi kendini d\u00fczenleme mekanizmalar\u0131n\u0131n kontrol\u00fcn\u00fc \u00f6nceden uygular ve yar\u0131\u015fma performans\u0131ndan \u00f6nce g\u00f6z a\u00e7\u0131p kapay\u0131ncaya kadar en uygun duruma uyum sa\u011flamak i\u00e7in kullan\u0131labilecek haz\u0131r rutinler olu\u015fturulabilir. Ancak bunlar\u0131 mutlaka uzman bir e\u011fitmenin rehberli\u011finde uygulamaya ba\u015flamal\u0131s\u0131n\u0131z.<\/p>\n
Buna ba\u011fl\u0131 olarak farkl\u0131 nefes teknikleri ve fark\u0131ndal\u0131k<\/em> -D\u00fczenli olarak yap\u0131lan egzersizler, bedensel ve zihinsel duyumlar\u0131 y\u00f6netmek i\u00e7in size yeni ara\u00e7lar sunar.<\/p>\nHat\u0131rlamak i\u00e7in bir \u015fey<\/h3>\n\n- Gerilim, alg\u0131lanan bir tehdide kar\u015f\u0131 tamamen do\u011fal bir tepkidir ve do\u011fru miktarda gerilim performans\u0131 art\u0131r\u0131r.<\/li>\n
- Gerginli\u011fin sizi zihinsel, fiziksel ve davran\u0131\u015f de\u011fi\u015fiklikleri d\u00fczeyinde nas\u0131l etkiledi\u011fini tan\u0131may\u0131 \u00f6\u011frenin.<\/li>\n
- Kendinize, d\u0131\u015f etkenler de\u011fi\u015fse bile rekabetten rekabete tekrarlayabilece\u011finiz rutinler geli\u015ftirin.<\/li>\n
- Rutininizi olu\u015fturmak i\u00e7in s\u0131k\u0131 \u00e7al\u0131\u015f\u0131n ve rekabet edin.<\/li>\n<\/ul>","protected":false},"excerpt":{"rendered":"
Rekabet gerilimine ger\u00e7ekte ne sebep oluyor? Heyecan elbette her sporcu i\u00e7in tan\u0131d\u0131k bir duygudur ve neredeyse herkes b\u0131kk\u0131nl\u0131\u011f\u0131n pek ho\u015f bir his olmad\u0131\u011f\u0131 konusunda kesinlikle hemfikirdir. Heyecan\u0131 ya\u015famak ve \u00f6zellikle tepkiler ve davran\u0131\u015f bi\u00e7imleri bireyler aras\u0131nda b\u00fcy\u00fck farkl\u0131l\u0131klar g\u00f6sterir. Di\u011ferleri a\u015f\u0131r\u0131 y\u00fcklenmi\u015f durumdad\u0131r, bir an bile hareketsiz kalamazken di\u011feri gev\u015fer ve kaslar\u0131 a\u011f\u0131rla\u015f\u0131r. D\u0131r-dir\u2026<\/p>","protected":false},"author":7,"featured_media":9943,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"templates\/template-cover.php","format":"standard","meta":{"footnotes":""},"categories":[541],"tags":[],"class_list":["post-11718","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-valmennusblogi"],"yoast_head":"\n
Miksi kisaaminen j\u00e4nnitt\u00e4\u00e4 ja miten j\u00e4nnityst\u00e4 voi lievent\u00e4\u00e4? - Taekwondourheilijat 2011 | Taekwondoa parhaassa seurassa | Helsinki | Espoo | Vantaa<\/title>\n<meta name=\"description\" content=\"TU11 tarjoaa innostavan ymp\u00e4rist\u00f6n harjoitella taekwondoa kaikenik\u00e4isille ja -tasoisille, aloittelijoista huippu-urheilijoihin. Valmennus on systemaattista ja valmentajat maamme parhaimmistoa. 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Taekwondourheilijat 2011 | Taekwondoa...","item":"https:\/\/tu11.fi\/taekwondo\/tr\/category\/valmennusblogi\/"},{"@context":"https:\/\/schema.org","@type":"ListItem","position":4,"name":"Miksi kisaaminen jännittää ja miten jännitystä voi lieventää?...","item":"https:\/\/tu11.fi\/taekwondo\/tr\/2020\/04\/miksi-kisaaminen-jannittaa-ja-miten-jannitysta-voi-lieventaa\/"}]}]}],"parts":[["meta","name","generator","content","WPSSO Core 21.12.0\/L*","generator:1"],["meta","name","generator","content","WPSSO RAR 3.3.0\/S","generator:2"],["meta","name","generator","content","WPSSO REST 3.3.0\/S","generator:3"],["meta","name","generator","content","WPSSO BC 5.5.0\/S","generator:4"],["meta","name","generator","content","WPSSO FAQ 7.1.0\/S","generator:5"],["meta","name","generator","content","WPSSO OPM 5.1.0\/S","generator:6"],["meta","name","generator","content","WPSSO SSM 3.4.0\/S","generator:7"],["meta","name","generator","content","WPSSO TIE 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kaikenikäisille ja -tasoisille, aloittelijoista huippu-urheilijoihin. Valmennus on systemaattista ja valmentajat maamme parhaimmistoa. Aloita taekwondo nyt!",""],["meta","property","og:updated_time","content","2020-05-01T10:59:31+00:00",""],["meta","property","og:image:secure_url","content","https:\/\/tu11.fi\/taekwondo\/wp-content\/uploads\/2019\/10\/received_1017148185284524-1200x630-cropped.jpeg","og:image:1"],["meta","property","og:image:url","content","https:\/\/tu11.fi\/taekwondo\/wp-content\/uploads\/2019\/10\/received_1017148185284524-1200x630-cropped.jpeg","og:image:1"],["meta","property","og:image","content","https:\/\/tu11.fi\/taekwondo\/wp-content\/uploads\/2019\/10\/received_1017148185284524-1200x630-cropped.jpeg","og:image:1"],["meta","property","og:image:width","content","1200","og:image:1"],["meta","property","og:image:height","content","630","og:image:1"],["meta","property","og:image:cropped","content","true","og:image:1"],["meta","property","og:image:id","content","9943","og:image:1"],["meta","property","og:image:size_name","content","wpsso-opengraph","og:image:1"],["meta","name","schema:language","content","tr_TR",""],["meta","name","schema:type:id","content","sports.team",""],["meta","name","schema:type:url","content","https:\/\/schema.org\/SportsTeam",""],["meta","name","schema:type:context","content","https:\/\/schema.org",""],["meta","name","schema:type:name","content","SportsTeam",""],["meta","name","schema:type:path","content","schema.org\/SportsTeam",""],["meta","property","article:section","content","Sport",""],["meta","property","article:author:name","content","Pauli Raivio",""],["meta","property","article:publisher","content","https:\/\/www.facebook.com\/TU11",""],["meta","property","article:published_time","content","2020-04-18T11:46:01+00:00",""],["meta","property","article:modified_time","content","2020-05-01T10:59:31+00:00",""],["meta","property","article:reading_mins","content","9",""],["meta","name","twitter:domain","content","tu11.fi",""],["meta","name","twitter:site","content","@taekwondourh",""],["meta","name","twitter:title","content","Miksi kisaaminen jännittää ja miten jännitystä voi lieventää? –...",""],["meta","name","twitter:description","content","TU11 tarjoaa innostavan ympäristön harjoitella taekwondoa kaikenikäisille ja -tasoisille, aloittelijoista huippu-urheilijoihin. Valmennus on systemaattista ja valmentajat maamme parhaimmistoa...",""],["meta","name","twitter:card","content","summary_large_image",""],["meta","name","twitter:image","content","https:\/\/tu11.fi\/taekwondo\/wp-content\/uploads\/2019\/10\/received_1017148185284524-1200x630-cropped.jpeg?p=11718",""],["meta","name","twitter:label1","content","Written by",""],["meta","name","twitter:data1","content","Pauli Raivio",""],["meta","name","twitter:label2","content","Est. reading time",""],["meta","name","twitter:data2","content","9 minutes",""],["meta","name","author","content","Pauli Raivio",""],["meta","name","thumbnail","content","https:\/\/tu11.fi\/taekwondo\/wp-content\/uploads\/2019\/10\/received_1017148185284524-1200x630-cropped.jpeg",""]]},"_links":{"self":[{"href":"https:\/\/tu11.fi\/taekwondo\/tr\/wp-json\/wp\/v2\/posts\/11718","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/tu11.fi\/taekwondo\/tr\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/tu11.fi\/taekwondo\/tr\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/tu11.fi\/taekwondo\/tr\/wp-json\/wp\/v2\/users\/7"}],"replies":[{"embeddable":true,"href":"https:\/\/tu11.fi\/taekwondo\/tr\/wp-json\/wp\/v2\/comments?post=11718"}],"version-history":[{"count":0,"href":"https:\/\/tu11.fi\/taekwondo\/tr\/wp-json\/wp\/v2\/posts\/11718\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/tu11.fi\/taekwondo\/tr\/wp-json\/wp\/v2\/media\/9943"}],"wp:attachment":[{"href":"https:\/\/tu11.fi\/taekwondo\/tr\/wp-json\/wp\/v2\/media?parent=11718"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/tu11.fi\/taekwondo\/tr\/wp-json\/wp\/v2\/categories?post=11718"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/tu11.fi\/taekwondo\/tr\/wp-json\/wp\/v2\/tags?post=11718"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
Davran\u0131\u015ftaki de\u011fi\u015fiklikler<\/strong><\/h5>\n\n- Duru\u015f ve bak\u0131\u015f: Gerildi\u011finizde duru\u015funuz de\u011fi\u015fiyor mu? Omuzlar\u0131n\u0131z m\u0131 \u00e7\u00f6k\u00fcyor yoksa yere mi bak\u0131yorsunuz?<\/li>\n
- Aktivite Oran\u0131 \u2013 Stres aktivitenizi art\u0131r\u0131r m\u0131 yoksa azalt\u0131r m\u0131? Her zaman bir \u015feyler yapman\u0131z gerekti\u011fini mi yoksa k\u0131vr\u0131l\u0131p kestirmenin iyi olaca\u011f\u0131n\u0131 m\u0131 d\u00fc\u015f\u00fcn\u00fcyorsunuz?<\/li>\n
- \u0130\u00e7e d\u00f6n\u00fckl\u00fck ve d\u0131\u015fa d\u00f6n\u00fckl\u00fck \u2013 Yar\u0131\u015f g\u00fcn\u00fcnde di\u011fer insanlarla az m\u0131 yoksa \u00e7ok mu temas halindesiniz? Di\u011ferleri i\u00e7in, gergin olduklar\u0131nda ve di\u011fer taraf\u0131n daha bar\u0131\u015f i\u00e7inde olmak istedi\u011fi bir grubun deste\u011fi \u00f6nemli olabilir.<\/li>\n<\/ul>\n
Performansa haz\u0131rlanan sporcunun zihninde ve bedeninde pek \u00e7ok de\u011fi\u015fiklik meydana gelir. Baz\u0131lar\u0131 di\u011ferlerinden daha kolay fark edilir ve olu\u015fturduklar\u0131 b\u00fct\u00fcn, her sporcuya \u00f6zeldir. Kendi stres tepkilerinizi tan\u0131mak faydal\u0131 bir beceridir, \u00e7\u00fcnk\u00fc yaln\u0131zca onlar arac\u0131l\u0131\u011f\u0131yla antrenman yoluyla genel ruh halimizi d\u00fczenleyebiliriz.<\/p>\n
Kendi uyan\u0131kl\u0131k durumumu nas\u0131l d\u00fczenlerim?<\/h3>\n
V\u00fccudumuzu performans i\u00e7in m\u00fckemmel akort durumuna getirmek \u00fczere parmaklar\u0131m\u0131z\u0131 \u015f\u0131klatabilseydik g\u00fczel olurdu. Ancak bu sihir numaras\u0131 m\u00fcmk\u00fcn de\u011fildir ve en \u00fcst d\u00fczey profesyonellerin bile s\u00fcrekli olarak akortlar\u0131n\u0131 ayarlama al\u0131\u015ft\u0131rmas\u0131 yapmas\u0131 gerekir. Zirveler, d\u0131\u015far\u0131dan her zaman \u00f6yle g\u00f6r\u00fcnmese de heyecan vericidir. Ancak deneyim ve amaca y\u00f6nelik e\u011fitim yoluyla, yar\u0131\u015fma performans\u0131na haz\u0131rlanman\u0131n bir par\u00e7as\u0131 olarak stres tepkilerini kullanmay\u0131 \u00f6\u011frendiler.<\/p>\n
Daha sonra, uyan\u0131kl\u0131k ve gerginlik seviyenizi d\u00fczenleyebilece\u011finiz yollar\u0131 tan\u0131taca\u011f\u0131z, ancak daha \u00f6nce de s\u00f6yledi\u011fimiz gibi, bunlar\u0131 yar\u0131\u015fma d\u0131\u015f\u0131nda bile ama\u00e7l\u0131 olarak e\u011fitmek, onlar\u0131 alet \u00e7antan\u0131z\u0131n bir par\u00e7as\u0131 haline getirmenin tek yoludur.<\/p>\n
\u00c7ok ve biraz daha fazla antrenman yap\u0131n ve rekabet edin <\/strong><\/h5>\nBu talimat olduk\u00e7a a\u00e7\u0131klay\u0131c\u0131d\u0131r. Bir \u015feyin b\u00fcy\u00fck miktarlarda tekrar tekrar yap\u0131lmas\u0131 bir rutine d\u00f6n\u00fc\u015f\u00fcr ve uyan\u0131kl\u0131k durumu ne olursa olsun rutinlerin ger\u00e7ekle\u015ftirilmesi kolayd\u0131r. Y\u0131lda 40 yar\u0131\u015fmaya kat\u0131lan birinin, alt\u0131 yar\u0131\u015fmaya kat\u0131lan birinden \u00e7ok daha tan\u0131d\u0131k bir \u015fekilde yar\u0131\u015fma durumunu hissetti\u011fi a\u00e7\u0131kt\u0131r. Benzer \u015fekilde, yar\u0131\u015fmalarda \u00f6zg\u00fcven, her \u015feyden \u00f6nce, spor salonunda \u00e7ok \u00e7al\u0131\u015ft\u0131\u011f\u0131n\u0131z ve elinizden gelen her \u015feyi yapt\u0131\u011f\u0131n\u0131z hissinden do\u011far.<\/p>\n
Yar\u0131\u015f g\u00fcn\u00fc boyunca duygular\u0131n\u0131z\u0131 tan\u0131may\u0131 ve adland\u0131rmay\u0131 \u00f6\u011frenin<\/strong><\/h5>\nDaha \u00f6nce de belirtti\u011fimiz gibi, e\u011fer onlar\u0131 d\u00fczenlemek istiyorsak, kendi duygular\u0131m\u0131z\u0131 ve bedensel de\u011fi\u015fimlerimizi tan\u0131mak gerekir. Duygular\u0131 adland\u0131rma (etiketleme<\/em>) zaten \u00f6z d\u00fczenleme i\u00e7in g\u00fc\u00e7l\u00fc bir ara\u00e7t\u0131r. Kendimize \u015fu anda gergin oldu\u011fumuzu ve bunun b\u00f6yle hissettirdi\u011fini d\u00fcr\u00fcst\u00e7e s\u00f6yleyebilmemiz bile, duruma otomatik olarak y\u00fckledi\u011fimiz t\u00fcm d\u00fc\u015f\u00fcnce zincirlerinden ve yarg\u0131lardan kurtulmam\u0131za yard\u0131mc\u0131 olur.<\/p>\nGerginli\u011fi azaltman\u0131n etkili bir yolu, yaratt\u0131\u011f\u0131 hisleri heyecan olarak yeniden tan\u0131mlamakt\u0131r. Fiziksel olarak bu duyumlar neredeyse ayn\u0131d\u0131r, dolay\u0131s\u0131yla kendi kendimize konu\u015farak kendimizi gerginlik yerine co\u015fku hissetmeye "kand\u0131rabiliriz".<\/p>\n
Olumsuz d\u00fc\u015f\u00fcnce zincirlerini ve kendi kendine konu\u015fmay\u0131 olumlu olanlara d\u00f6n\u00fc\u015ft\u00fcrmeyi \u00f6\u011frenin<\/strong><\/h5>\nD\u0131\u015f durumumuz ne olursa olsun zihnimiz onu bir \u015fekilde anla\u015f\u0131l\u0131r ve kontrol edilebilir bir bi\u00e7imde yap\u0131land\u0131rmaya \u00e7al\u0131\u015f\u0131r. Bir kaplan a\u011f\u0131zdan sald\u0131rd\u0131\u011f\u0131nda, uzun d\u00fc\u015f\u00fcnce zincirlerine ay\u0131racak vaktimiz olmaz, dolay\u0131s\u0131yla tamamen stres tepkisi ve otomatik i\u015flevlerle hareket ederiz. Ancak uzun s\u00fcren stresli bir durumda, \u00f6rne\u011fin kendi performans\u0131m\u0131z\u0131 beklerken, durum \u00fczerinde d\u00fc\u015f\u00fcnecek zaman\u0131m\u0131z olur.<\/p>\n
Ancak d\u00fc\u015f\u00fcnce s\u00fcre\u00e7lerimiz, kendi kendimize konu\u015fmam\u0131z gibi \u00e7o\u011fu zaman mant\u0131ks\u0131z derecede olumsuzdur. Tehdit edici bir durumda zihnimiz m\u00fcmk\u00fcn olan en k\u00f6t\u00fc sonuca haz\u0131rlan\u0131r, b\u00f6ylece bunu zaman\u0131nda kabul etmek daha kolay olur. Ancak olumsuz d\u00fc\u015f\u00fcnce zincirleri rekabet performans\u0131n\u0131 sekteye u\u011frat\u0131r ve dikkatimizi kontrol\u00fcm\u00fcz d\u0131\u015f\u0131ndaki \u015feylere \u00e7eker. Ayr\u0131ca olumsuzluklara odaklanmak, \u00f6rne\u011fin hatalardan ka\u00e7\u0131nmak, neredeyse kesinlikle tam olarak bu hataya yol a\u00e7acakt\u0131r. \u00d6rne\u011fin ma\u00e7\u0131n ortas\u0131nda rakibe skor tabelas\u0131na bakmamas\u0131 i\u00e7in ba\u011f\u0131r\u0131rsan\u0131z, hemen hemen g\u00f6zlerini oraya \u00e7evirecektir.<\/p>\n
Olumsuz d\u00fc\u015f\u00fcnce zincirlerini k\u0131rmak i\u00e7in onlar\u0131 (ortaya \u00e7\u0131kt\u0131klar\u0131nda) tan\u0131yabilmek ve oldu\u011fu gibi kabul edebilmek yeterlidir. Bu durumda g\u00fc\u00e7leri kendili\u011finden sona erer. Ayr\u0131ca bir mantra gibi tekrarlanan, \u00f6rne\u011fin performanstan hemen \u00f6nce, birka\u00e7 olumlu kendi kendine konu\u015fma modelini \u00f6\u011frenmeye de\u011fer:<\/p>\n
"\u00c7ok \u00e7al\u0131\u015ft\u0131m ve bunu yapabilirim"
\n"Kendimi g\u00fc\u00e7l\u00fc hissediyorum" (\u00f6yle hissetmese de)
\n"Performans\u0131mda ilk yapt\u0131\u011f\u0131m \u015fey..."
\n"Yeterince haz\u0131rland\u0131m. Bakal\u0131m bu sefer ne kadar s\u00fcrecek"
\n"Etkileyebilece\u011fim tek \u015fey kendi performans\u0131md\u0131r"<\/p>\n
Etkileyebilece\u011finiz \u015feylere odaklan\u0131n <\/strong><\/h5>\n<\/p>\n
Sporcunun m\u00fcsabaka g\u00fcn\u00fc boyunca dikkat etti\u011fi her ekstra \u015fey, performans i\u00e7in gerekli olan \u015feyler i\u00e7in kullanabilece\u011fi kaynaklardan al\u0131nm\u0131\u015f olur. \u00d6rne\u011fin, kendi performans\u0131na haz\u0131rlanan bir hareket serisi sporcusunun, rakiplerinin performans\u0131n\u0131 yo\u011fun bir \u015fekilde izlemesi i\u00e7in hi\u00e7bir neden yoktur, \u00e7\u00fcnk\u00fc onlar etkilenemezler. En k\u00f6t\u00fc ihtimalle, rakibin performans\u0131n\u0131 iyi olarak de\u011ferlendirirsek, bunlar yaln\u0131zca kendi kayg\u0131m\u0131z\u0131 art\u0131r\u0131r. Buna paralel olarak, bir yar\u0131\u015fmac\u0131 dikkatini yaln\u0131zca rakibinin \u00f6zelliklerine ve becerilerine odaklad\u0131\u011f\u0131nda kendi performans\u0131 zarar g\u00f6r\u00fcr.<\/p>\n
Sporcunun yar\u0131\u015ftan yar\u0131\u015fa kendisine uygun, kontrol edilebilir ve de\u011fi\u015fen d\u0131\u015f etkenlere ba\u011fl\u0131 olmayan \u015feylerden olu\u015fan temel bir rutin geli\u015ftirmesi gerekir. Her yar\u0131\u015fmada mutlaka de\u011fi\u015fiklikler ve \u015fa\u015f\u0131rt\u0131c\u0131 durumlar olacakt\u0131r, ancak iyi bir temel rutin bunlar\u0131 dikkate al\u0131r. Bunlar aras\u0131nda \u00f6rne\u011fin yar\u0131\u015f g\u00fcn\u00fcnde yemek yeme, planl\u0131 \u0131s\u0131nma ve performanstan hemen \u00f6nce bitirme yer al\u0131r.<\/p>\n
Zihinsel haz\u0131rl\u0131k: <\/strong><\/h5>\nNeredeyse t\u00fcm \u00fcst d\u00fczey sporcular, psikolojik olarak da \u00f6yle ya da b\u00f6yle yar\u0131\u015fmaya haz\u0131rlan\u0131r. En az\u0131ndan rekabet durumunu olaydan \u00f6nce birka\u00e7 kez s\u00fcre\u00e7 olarak kafan\u0131zda canland\u0131rmal\u0131s\u0131n\u0131z. T\u00fcm g\u00fcn\u00fc g\u00f6rsel olarak ve olabildi\u011fince zengin bir \u015fekilde zihninizde hayal edin. Nas\u0131l bir yar\u0131\u015fma mekan\u0131d\u0131r, nas\u0131l \u0131s\u0131n\u0131rs\u0131n\u0131z, herhangi bir noktada ne yersiniz, g\u00fcn i\u00e7inde ne t\u00fcr duygulara kap\u0131l\u0131rs\u0131n\u0131z, performanstan hemen \u00f6nce kendinizi nas\u0131l hissedersiniz vs. Yar\u0131\u015fmalarda olmad\u0131\u011f\u0131m\u0131z zamanlarda bile bir "yar\u0131\u015fma rutini" olu\u015fturmak m\u00fcmk\u00fcn. Durumu zihinde yo\u011fun bir \u015fekilde ya\u015famak, v\u00fccudumuzda da durumun kendisiyle ayn\u0131 mekanizmalar\u0131 tetikler.<\/p>\n
G\u00f6r\u00fcnt\u00fcleme e\u011fitimini e\u011fitim rutininizin d\u00fczenli bir par\u00e7as\u0131 haline getirerek zihinsel haz\u0131rl\u0131k daha da ileri g\u00f6t\u00fcr\u00fclebilir. Bu durumda sporcu, v\u00fccudun kendi kendini d\u00fczenleme mekanizmalar\u0131n\u0131n kontrol\u00fcn\u00fc \u00f6nceden uygular ve yar\u0131\u015fma performans\u0131ndan \u00f6nce g\u00f6z a\u00e7\u0131p kapay\u0131ncaya kadar en uygun duruma uyum sa\u011flamak i\u00e7in kullan\u0131labilecek haz\u0131r rutinler olu\u015fturulabilir. Ancak bunlar\u0131 mutlaka uzman bir e\u011fitmenin rehberli\u011finde uygulamaya ba\u015flamal\u0131s\u0131n\u0131z.<\/p>\n
Buna ba\u011fl\u0131 olarak farkl\u0131 nefes teknikleri ve fark\u0131ndal\u0131k<\/em> -D\u00fczenli olarak yap\u0131lan egzersizler, bedensel ve zihinsel duyumlar\u0131 y\u00f6netmek i\u00e7in size yeni ara\u00e7lar sunar.<\/p>\nHat\u0131rlamak i\u00e7in bir \u015fey<\/h3>\n\n- Gerilim, alg\u0131lanan bir tehdide kar\u015f\u0131 tamamen do\u011fal bir tepkidir ve do\u011fru miktarda gerilim performans\u0131 art\u0131r\u0131r.<\/li>\n
- Gerginli\u011fin sizi zihinsel, fiziksel ve davran\u0131\u015f de\u011fi\u015fiklikleri d\u00fczeyinde nas\u0131l etkiledi\u011fini tan\u0131may\u0131 \u00f6\u011frenin.<\/li>\n
- Kendinize, d\u0131\u015f etkenler de\u011fi\u015fse bile rekabetten rekabete tekrarlayabilece\u011finiz rutinler geli\u015ftirin.<\/li>\n
- Rutininizi olu\u015fturmak i\u00e7in s\u0131k\u0131 \u00e7al\u0131\u015f\u0131n ve rekabet edin.<\/li>\n<\/ul>","protected":false},"excerpt":{"rendered":"
Rekabet gerilimine ger\u00e7ekte ne sebep oluyor? Heyecan elbette her sporcu i\u00e7in tan\u0131d\u0131k bir duygudur ve neredeyse herkes b\u0131kk\u0131nl\u0131\u011f\u0131n pek ho\u015f bir his olmad\u0131\u011f\u0131 konusunda kesinlikle hemfikirdir. Heyecan\u0131 ya\u015famak ve \u00f6zellikle tepkiler ve davran\u0131\u015f bi\u00e7imleri bireyler aras\u0131nda b\u00fcy\u00fck farkl\u0131l\u0131klar g\u00f6sterir. Di\u011ferleri a\u015f\u0131r\u0131 y\u00fcklenmi\u015f durumdad\u0131r, bir an bile hareketsiz kalamazken di\u011feri gev\u015fer ve kaslar\u0131 a\u011f\u0131rla\u015f\u0131r. D\u0131r-dir\u2026<\/p>","protected":false},"author":7,"featured_media":9943,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"templates\/template-cover.php","format":"standard","meta":{"footnotes":""},"categories":[541],"tags":[],"class_list":["post-11718","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-valmennusblogi"],"yoast_head":"\n
Miksi kisaaminen j\u00e4nnitt\u00e4\u00e4 ja miten j\u00e4nnityst\u00e4 voi lievent\u00e4\u00e4? - Taekwondourheilijat 2011 | Taekwondoa parhaassa seurassa | Helsinki | Espoo | Vantaa<\/title>\n<meta name=\"description\" content=\"TU11 tarjoaa innostavan ymp\u00e4rist\u00f6n harjoitella taekwondoa kaikenik\u00e4isille ja -tasoisille, aloittelijoista huippu-urheilijoihin. Valmennus on systemaattista ja valmentajat maamme parhaimmistoa. 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kaikenikäisille ja -tasoisille, aloittelijoista huippu-urheilijoihin. Valmennus on systemaattista ja valmentajat maamme parhaimmistoa. Aloita taekwondo nyt!",""],["meta","property","og:updated_time","content","2020-05-01T10:59:31+00:00",""],["meta","property","og:image:secure_url","content","https:\/\/tu11.fi\/taekwondo\/wp-content\/uploads\/2019\/10\/received_1017148185284524-1200x630-cropped.jpeg","og:image:1"],["meta","property","og:image:url","content","https:\/\/tu11.fi\/taekwondo\/wp-content\/uploads\/2019\/10\/received_1017148185284524-1200x630-cropped.jpeg","og:image:1"],["meta","property","og:image","content","https:\/\/tu11.fi\/taekwondo\/wp-content\/uploads\/2019\/10\/received_1017148185284524-1200x630-cropped.jpeg","og:image:1"],["meta","property","og:image:width","content","1200","og:image:1"],["meta","property","og:image:height","content","630","og:image:1"],["meta","property","og:image:cropped","content","true","og:image:1"],["meta","property","og:image:id","content","9943","og:image:1"],["meta","property","og:image:size_name","content","wpsso-opengraph","og:image:1"],["meta","name","schema:language","content","tr_TR",""],["meta","name","schema:type:id","content","sports.team",""],["meta","name","schema:type:url","content","https:\/\/schema.org\/SportsTeam",""],["meta","name","schema:type:context","content","https:\/\/schema.org",""],["meta","name","schema:type:name","content","SportsTeam",""],["meta","name","schema:type:path","content","schema.org\/SportsTeam",""],["meta","property","article:section","content","Sport",""],["meta","property","article:author:name","content","Pauli Raivio",""],["meta","property","article:publisher","content","https:\/\/www.facebook.com\/TU11",""],["meta","property","article:published_time","content","2020-04-18T11:46:01+00:00",""],["meta","property","article:modified_time","content","2020-05-01T10:59:31+00:00",""],["meta","property","article:reading_mins","content","9",""],["meta","name","twitter:domain","content","tu11.fi",""],["meta","name","twitter:site","content","@taekwondourh",""],["meta","name","twitter:title","content","Miksi kisaaminen jännittää ja miten jännitystä voi lieventää? –...",""],["meta","name","twitter:description","content","TU11 tarjoaa innostavan ympäristön harjoitella taekwondoa kaikenikäisille ja -tasoisille, aloittelijoista huippu-urheilijoihin. Valmennus on systemaattista ja valmentajat maamme parhaimmistoa...",""],["meta","name","twitter:card","content","summary_large_image",""],["meta","name","twitter:image","content","https:\/\/tu11.fi\/taekwondo\/wp-content\/uploads\/2019\/10\/received_1017148185284524-1200x630-cropped.jpeg?p=11718",""],["meta","name","twitter:label1","content","Written by",""],["meta","name","twitter:data1","content","Pauli Raivio",""],["meta","name","twitter:label2","content","Est. reading time",""],["meta","name","twitter:data2","content","9 minutes",""],["meta","name","author","content","Pauli Raivio",""],["meta","name","thumbnail","content","https:\/\/tu11.fi\/taekwondo\/wp-content\/uploads\/2019\/10\/received_1017148185284524-1200x630-cropped.jpeg",""]]},"_links":{"self":[{"href":"https:\/\/tu11.fi\/taekwondo\/tr\/wp-json\/wp\/v2\/posts\/11718","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/tu11.fi\/taekwondo\/tr\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/tu11.fi\/taekwondo\/tr\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/tu11.fi\/taekwondo\/tr\/wp-json\/wp\/v2\/users\/7"}],"replies":[{"embeddable":true,"href":"https:\/\/tu11.fi\/taekwondo\/tr\/wp-json\/wp\/v2\/comments?post=11718"}],"version-history":[{"count":0,"href":"https:\/\/tu11.fi\/taekwondo\/tr\/wp-json\/wp\/v2\/posts\/11718\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/tu11.fi\/taekwondo\/tr\/wp-json\/wp\/v2\/media\/9943"}],"wp:attachment":[{"href":"https:\/\/tu11.fi\/taekwondo\/tr\/wp-json\/wp\/v2\/media?parent=11718"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/tu11.fi\/taekwondo\/tr\/wp-json\/wp\/v2\/categories?post=11718"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/tu11.fi\/taekwondo\/tr\/wp-json\/wp\/v2\/tags?post=11718"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
Performansa haz\u0131rlanan sporcunun zihninde ve bedeninde pek \u00e7ok de\u011fi\u015fiklik meydana gelir. Baz\u0131lar\u0131 di\u011ferlerinden daha kolay fark edilir ve olu\u015fturduklar\u0131 b\u00fct\u00fcn, her sporcuya \u00f6zeldir. Kendi stres tepkilerinizi tan\u0131mak faydal\u0131 bir beceridir, \u00e7\u00fcnk\u00fc yaln\u0131zca onlar arac\u0131l\u0131\u011f\u0131yla antrenman yoluyla genel ruh halimizi d\u00fczenleyebiliriz.<\/p>\n
Kendi uyan\u0131kl\u0131k durumumu nas\u0131l d\u00fczenlerim?<\/h3>\n
V\u00fccudumuzu performans i\u00e7in m\u00fckemmel akort durumuna getirmek \u00fczere parmaklar\u0131m\u0131z\u0131 \u015f\u0131klatabilseydik g\u00fczel olurdu. Ancak bu sihir numaras\u0131 m\u00fcmk\u00fcn de\u011fildir ve en \u00fcst d\u00fczey profesyonellerin bile s\u00fcrekli olarak akortlar\u0131n\u0131 ayarlama al\u0131\u015ft\u0131rmas\u0131 yapmas\u0131 gerekir. Zirveler, d\u0131\u015far\u0131dan her zaman \u00f6yle g\u00f6r\u00fcnmese de heyecan vericidir. Ancak deneyim ve amaca y\u00f6nelik e\u011fitim yoluyla, yar\u0131\u015fma performans\u0131na haz\u0131rlanman\u0131n bir par\u00e7as\u0131 olarak stres tepkilerini kullanmay\u0131 \u00f6\u011frendiler.<\/p>\n
Daha sonra, uyan\u0131kl\u0131k ve gerginlik seviyenizi d\u00fczenleyebilece\u011finiz yollar\u0131 tan\u0131taca\u011f\u0131z, ancak daha \u00f6nce de s\u00f6yledi\u011fimiz gibi, bunlar\u0131 yar\u0131\u015fma d\u0131\u015f\u0131nda bile ama\u00e7l\u0131 olarak e\u011fitmek, onlar\u0131 alet \u00e7antan\u0131z\u0131n bir par\u00e7as\u0131 haline getirmenin tek yoludur.<\/p>\n
\u00c7ok ve biraz daha fazla antrenman yap\u0131n ve rekabet edin <\/strong><\/h5>\nBu talimat olduk\u00e7a a\u00e7\u0131klay\u0131c\u0131d\u0131r. Bir \u015feyin b\u00fcy\u00fck miktarlarda tekrar tekrar yap\u0131lmas\u0131 bir rutine d\u00f6n\u00fc\u015f\u00fcr ve uyan\u0131kl\u0131k durumu ne olursa olsun rutinlerin ger\u00e7ekle\u015ftirilmesi kolayd\u0131r. Y\u0131lda 40 yar\u0131\u015fmaya kat\u0131lan birinin, alt\u0131 yar\u0131\u015fmaya kat\u0131lan birinden \u00e7ok daha tan\u0131d\u0131k bir \u015fekilde yar\u0131\u015fma durumunu hissetti\u011fi a\u00e7\u0131kt\u0131r. Benzer \u015fekilde, yar\u0131\u015fmalarda \u00f6zg\u00fcven, her \u015feyden \u00f6nce, spor salonunda \u00e7ok \u00e7al\u0131\u015ft\u0131\u011f\u0131n\u0131z ve elinizden gelen her \u015feyi yapt\u0131\u011f\u0131n\u0131z hissinden do\u011far.<\/p>\n
Yar\u0131\u015f g\u00fcn\u00fc boyunca duygular\u0131n\u0131z\u0131 tan\u0131may\u0131 ve adland\u0131rmay\u0131 \u00f6\u011frenin<\/strong><\/h5>\nDaha \u00f6nce de belirtti\u011fimiz gibi, e\u011fer onlar\u0131 d\u00fczenlemek istiyorsak, kendi duygular\u0131m\u0131z\u0131 ve bedensel de\u011fi\u015fimlerimizi tan\u0131mak gerekir. Duygular\u0131 adland\u0131rma (etiketleme<\/em>) zaten \u00f6z d\u00fczenleme i\u00e7in g\u00fc\u00e7l\u00fc bir ara\u00e7t\u0131r. Kendimize \u015fu anda gergin oldu\u011fumuzu ve bunun b\u00f6yle hissettirdi\u011fini d\u00fcr\u00fcst\u00e7e s\u00f6yleyebilmemiz bile, duruma otomatik olarak y\u00fckledi\u011fimiz t\u00fcm d\u00fc\u015f\u00fcnce zincirlerinden ve yarg\u0131lardan kurtulmam\u0131za yard\u0131mc\u0131 olur.<\/p>\nGerginli\u011fi azaltman\u0131n etkili bir yolu, yaratt\u0131\u011f\u0131 hisleri heyecan olarak yeniden tan\u0131mlamakt\u0131r. Fiziksel olarak bu duyumlar neredeyse ayn\u0131d\u0131r, dolay\u0131s\u0131yla kendi kendimize konu\u015farak kendimizi gerginlik yerine co\u015fku hissetmeye "kand\u0131rabiliriz".<\/p>\n
Olumsuz d\u00fc\u015f\u00fcnce zincirlerini ve kendi kendine konu\u015fmay\u0131 olumlu olanlara d\u00f6n\u00fc\u015ft\u00fcrmeyi \u00f6\u011frenin<\/strong><\/h5>\nD\u0131\u015f durumumuz ne olursa olsun zihnimiz onu bir \u015fekilde anla\u015f\u0131l\u0131r ve kontrol edilebilir bir bi\u00e7imde yap\u0131land\u0131rmaya \u00e7al\u0131\u015f\u0131r. Bir kaplan a\u011f\u0131zdan sald\u0131rd\u0131\u011f\u0131nda, uzun d\u00fc\u015f\u00fcnce zincirlerine ay\u0131racak vaktimiz olmaz, dolay\u0131s\u0131yla tamamen stres tepkisi ve otomatik i\u015flevlerle hareket ederiz. Ancak uzun s\u00fcren stresli bir durumda, \u00f6rne\u011fin kendi performans\u0131m\u0131z\u0131 beklerken, durum \u00fczerinde d\u00fc\u015f\u00fcnecek zaman\u0131m\u0131z olur.<\/p>\n
Ancak d\u00fc\u015f\u00fcnce s\u00fcre\u00e7lerimiz, kendi kendimize konu\u015fmam\u0131z gibi \u00e7o\u011fu zaman mant\u0131ks\u0131z derecede olumsuzdur. Tehdit edici bir durumda zihnimiz m\u00fcmk\u00fcn olan en k\u00f6t\u00fc sonuca haz\u0131rlan\u0131r, b\u00f6ylece bunu zaman\u0131nda kabul etmek daha kolay olur. Ancak olumsuz d\u00fc\u015f\u00fcnce zincirleri rekabet performans\u0131n\u0131 sekteye u\u011frat\u0131r ve dikkatimizi kontrol\u00fcm\u00fcz d\u0131\u015f\u0131ndaki \u015feylere \u00e7eker. Ayr\u0131ca olumsuzluklara odaklanmak, \u00f6rne\u011fin hatalardan ka\u00e7\u0131nmak, neredeyse kesinlikle tam olarak bu hataya yol a\u00e7acakt\u0131r. \u00d6rne\u011fin ma\u00e7\u0131n ortas\u0131nda rakibe skor tabelas\u0131na bakmamas\u0131 i\u00e7in ba\u011f\u0131r\u0131rsan\u0131z, hemen hemen g\u00f6zlerini oraya \u00e7evirecektir.<\/p>\n
Olumsuz d\u00fc\u015f\u00fcnce zincirlerini k\u0131rmak i\u00e7in onlar\u0131 (ortaya \u00e7\u0131kt\u0131klar\u0131nda) tan\u0131yabilmek ve oldu\u011fu gibi kabul edebilmek yeterlidir. Bu durumda g\u00fc\u00e7leri kendili\u011finden sona erer. Ayr\u0131ca bir mantra gibi tekrarlanan, \u00f6rne\u011fin performanstan hemen \u00f6nce, birka\u00e7 olumlu kendi kendine konu\u015fma modelini \u00f6\u011frenmeye de\u011fer:<\/p>\n
"\u00c7ok \u00e7al\u0131\u015ft\u0131m ve bunu yapabilirim"
\n"Kendimi g\u00fc\u00e7l\u00fc hissediyorum" (\u00f6yle hissetmese de)
\n"Performans\u0131mda ilk yapt\u0131\u011f\u0131m \u015fey..."
\n"Yeterince haz\u0131rland\u0131m. Bakal\u0131m bu sefer ne kadar s\u00fcrecek"
\n"Etkileyebilece\u011fim tek \u015fey kendi performans\u0131md\u0131r"<\/p>\n
Etkileyebilece\u011finiz \u015feylere odaklan\u0131n <\/strong><\/h5>\n<\/p>\n
Sporcunun m\u00fcsabaka g\u00fcn\u00fc boyunca dikkat etti\u011fi her ekstra \u015fey, performans i\u00e7in gerekli olan \u015feyler i\u00e7in kullanabilece\u011fi kaynaklardan al\u0131nm\u0131\u015f olur. \u00d6rne\u011fin, kendi performans\u0131na haz\u0131rlanan bir hareket serisi sporcusunun, rakiplerinin performans\u0131n\u0131 yo\u011fun bir \u015fekilde izlemesi i\u00e7in hi\u00e7bir neden yoktur, \u00e7\u00fcnk\u00fc onlar etkilenemezler. En k\u00f6t\u00fc ihtimalle, rakibin performans\u0131n\u0131 iyi olarak de\u011ferlendirirsek, bunlar yaln\u0131zca kendi kayg\u0131m\u0131z\u0131 art\u0131r\u0131r. Buna paralel olarak, bir yar\u0131\u015fmac\u0131 dikkatini yaln\u0131zca rakibinin \u00f6zelliklerine ve becerilerine odaklad\u0131\u011f\u0131nda kendi performans\u0131 zarar g\u00f6r\u00fcr.<\/p>\n
Sporcunun yar\u0131\u015ftan yar\u0131\u015fa kendisine uygun, kontrol edilebilir ve de\u011fi\u015fen d\u0131\u015f etkenlere ba\u011fl\u0131 olmayan \u015feylerden olu\u015fan temel bir rutin geli\u015ftirmesi gerekir. Her yar\u0131\u015fmada mutlaka de\u011fi\u015fiklikler ve \u015fa\u015f\u0131rt\u0131c\u0131 durumlar olacakt\u0131r, ancak iyi bir temel rutin bunlar\u0131 dikkate al\u0131r. Bunlar aras\u0131nda \u00f6rne\u011fin yar\u0131\u015f g\u00fcn\u00fcnde yemek yeme, planl\u0131 \u0131s\u0131nma ve performanstan hemen \u00f6nce bitirme yer al\u0131r.<\/p>\n
Zihinsel haz\u0131rl\u0131k: <\/strong><\/h5>\nNeredeyse t\u00fcm \u00fcst d\u00fczey sporcular, psikolojik olarak da \u00f6yle ya da b\u00f6yle yar\u0131\u015fmaya haz\u0131rlan\u0131r. En az\u0131ndan rekabet durumunu olaydan \u00f6nce birka\u00e7 kez s\u00fcre\u00e7 olarak kafan\u0131zda canland\u0131rmal\u0131s\u0131n\u0131z. T\u00fcm g\u00fcn\u00fc g\u00f6rsel olarak ve olabildi\u011fince zengin bir \u015fekilde zihninizde hayal edin. Nas\u0131l bir yar\u0131\u015fma mekan\u0131d\u0131r, nas\u0131l \u0131s\u0131n\u0131rs\u0131n\u0131z, herhangi bir noktada ne yersiniz, g\u00fcn i\u00e7inde ne t\u00fcr duygulara kap\u0131l\u0131rs\u0131n\u0131z, performanstan hemen \u00f6nce kendinizi nas\u0131l hissedersiniz vs. Yar\u0131\u015fmalarda olmad\u0131\u011f\u0131m\u0131z zamanlarda bile bir "yar\u0131\u015fma rutini" olu\u015fturmak m\u00fcmk\u00fcn. Durumu zihinde yo\u011fun bir \u015fekilde ya\u015famak, v\u00fccudumuzda da durumun kendisiyle ayn\u0131 mekanizmalar\u0131 tetikler.<\/p>\n
G\u00f6r\u00fcnt\u00fcleme e\u011fitimini e\u011fitim rutininizin d\u00fczenli bir par\u00e7as\u0131 haline getirerek zihinsel haz\u0131rl\u0131k daha da ileri g\u00f6t\u00fcr\u00fclebilir. Bu durumda sporcu, v\u00fccudun kendi kendini d\u00fczenleme mekanizmalar\u0131n\u0131n kontrol\u00fcn\u00fc \u00f6nceden uygular ve yar\u0131\u015fma performans\u0131ndan \u00f6nce g\u00f6z a\u00e7\u0131p kapay\u0131ncaya kadar en uygun duruma uyum sa\u011flamak i\u00e7in kullan\u0131labilecek haz\u0131r rutinler olu\u015fturulabilir. Ancak bunlar\u0131 mutlaka uzman bir e\u011fitmenin rehberli\u011finde uygulamaya ba\u015flamal\u0131s\u0131n\u0131z.<\/p>\n
Buna ba\u011fl\u0131 olarak farkl\u0131 nefes teknikleri ve fark\u0131ndal\u0131k<\/em> -D\u00fczenli olarak yap\u0131lan egzersizler, bedensel ve zihinsel duyumlar\u0131 y\u00f6netmek i\u00e7in size yeni ara\u00e7lar sunar.<\/p>\nHat\u0131rlamak i\u00e7in bir \u015fey<\/h3>\n\n- Gerilim, alg\u0131lanan bir tehdide kar\u015f\u0131 tamamen do\u011fal bir tepkidir ve do\u011fru miktarda gerilim performans\u0131 art\u0131r\u0131r.<\/li>\n
- Gerginli\u011fin sizi zihinsel, fiziksel ve davran\u0131\u015f de\u011fi\u015fiklikleri d\u00fczeyinde nas\u0131l etkiledi\u011fini tan\u0131may\u0131 \u00f6\u011frenin.<\/li>\n
- Kendinize, d\u0131\u015f etkenler de\u011fi\u015fse bile rekabetten rekabete tekrarlayabilece\u011finiz rutinler geli\u015ftirin.<\/li>\n
- Rutininizi olu\u015fturmak i\u00e7in s\u0131k\u0131 \u00e7al\u0131\u015f\u0131n ve rekabet edin.<\/li>\n<\/ul>","protected":false},"excerpt":{"rendered":"
Rekabet gerilimine ger\u00e7ekte ne sebep oluyor? Heyecan elbette her sporcu i\u00e7in tan\u0131d\u0131k bir duygudur ve neredeyse herkes b\u0131kk\u0131nl\u0131\u011f\u0131n pek ho\u015f bir his olmad\u0131\u011f\u0131 konusunda kesinlikle hemfikirdir. Heyecan\u0131 ya\u015famak ve \u00f6zellikle tepkiler ve davran\u0131\u015f bi\u00e7imleri bireyler aras\u0131nda b\u00fcy\u00fck farkl\u0131l\u0131klar g\u00f6sterir. Di\u011ferleri a\u015f\u0131r\u0131 y\u00fcklenmi\u015f durumdad\u0131r, bir an bile hareketsiz kalamazken di\u011feri gev\u015fer ve kaslar\u0131 a\u011f\u0131rla\u015f\u0131r. D\u0131r-dir\u2026<\/p>","protected":false},"author":7,"featured_media":9943,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"templates\/template-cover.php","format":"standard","meta":{"footnotes":""},"categories":[541],"tags":[],"class_list":["post-11718","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-valmennusblogi"],"yoast_head":"\n
Miksi kisaaminen j\u00e4nnitt\u00e4\u00e4 ja miten j\u00e4nnityst\u00e4 voi lievent\u00e4\u00e4? - Taekwondourheilijat 2011 | Taekwondoa parhaassa seurassa | Helsinki | Espoo | Vantaa<\/title>\n<meta name=\"description\" content=\"TU11 tarjoaa innostavan ymp\u00e4rist\u00f6n harjoitella taekwondoa kaikenik\u00e4isille ja -tasoisille, aloittelijoista huippu-urheilijoihin. Valmennus on systemaattista ja valmentajat maamme parhaimmistoa. 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kaikenikäisille ja -tasoisille, aloittelijoista huippu-urheilijoihin. Valmennus on systemaattista ja valmentajat maamme parhaimmistoa. Aloita taekwondo nyt!",""],["meta","property","og:updated_time","content","2020-05-01T10:59:31+00:00",""],["meta","property","og:image:secure_url","content","https:\/\/tu11.fi\/taekwondo\/wp-content\/uploads\/2019\/10\/received_1017148185284524-1200x630-cropped.jpeg","og:image:1"],["meta","property","og:image:url","content","https:\/\/tu11.fi\/taekwondo\/wp-content\/uploads\/2019\/10\/received_1017148185284524-1200x630-cropped.jpeg","og:image:1"],["meta","property","og:image","content","https:\/\/tu11.fi\/taekwondo\/wp-content\/uploads\/2019\/10\/received_1017148185284524-1200x630-cropped.jpeg","og:image:1"],["meta","property","og:image:width","content","1200","og:image:1"],["meta","property","og:image:height","content","630","og:image:1"],["meta","property","og:image:cropped","content","true","og:image:1"],["meta","property","og:image:id","content","9943","og:image:1"],["meta","property","og:image:size_name","content","wpsso-opengraph","og:image:1"],["meta","name","schema:language","content","tr_TR",""],["meta","name","schema:type:id","content","sports.team",""],["meta","name","schema:type:url","content","https:\/\/schema.org\/SportsTeam",""],["meta","name","schema:type:context","content","https:\/\/schema.org",""],["meta","name","schema:type:name","content","SportsTeam",""],["meta","name","schema:type:path","content","schema.org\/SportsTeam",""],["meta","property","article:section","content","Sport",""],["meta","property","article:author:name","content","Pauli Raivio",""],["meta","property","article:publisher","content","https:\/\/www.facebook.com\/TU11",""],["meta","property","article:published_time","content","2020-04-18T11:46:01+00:00",""],["meta","property","article:modified_time","content","2020-05-01T10:59:31+00:00",""],["meta","property","article:reading_mins","content","9",""],["meta","name","twitter:domain","content","tu11.fi",""],["meta","name","twitter:site","content","@taekwondourh",""],["meta","name","twitter:title","content","Miksi kisaaminen jännittää ja miten jännitystä voi lieventää? –...",""],["meta","name","twitter:description","content","TU11 tarjoaa innostavan ympäristön harjoitella taekwondoa kaikenikäisille ja -tasoisille, aloittelijoista huippu-urheilijoihin. Valmennus on systemaattista ja valmentajat maamme parhaimmistoa...",""],["meta","name","twitter:card","content","summary_large_image",""],["meta","name","twitter:image","content","https:\/\/tu11.fi\/taekwondo\/wp-content\/uploads\/2019\/10\/received_1017148185284524-1200x630-cropped.jpeg?p=11718",""],["meta","name","twitter:label1","content","Written by",""],["meta","name","twitter:data1","content","Pauli Raivio",""],["meta","name","twitter:label2","content","Est. reading time",""],["meta","name","twitter:data2","content","9 minutes",""],["meta","name","author","content","Pauli Raivio",""],["meta","name","thumbnail","content","https:\/\/tu11.fi\/taekwondo\/wp-content\/uploads\/2019\/10\/received_1017148185284524-1200x630-cropped.jpeg",""]]},"_links":{"self":[{"href":"https:\/\/tu11.fi\/taekwondo\/tr\/wp-json\/wp\/v2\/posts\/11718","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/tu11.fi\/taekwondo\/tr\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/tu11.fi\/taekwondo\/tr\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/tu11.fi\/taekwondo\/tr\/wp-json\/wp\/v2\/users\/7"}],"replies":[{"embeddable":true,"href":"https:\/\/tu11.fi\/taekwondo\/tr\/wp-json\/wp\/v2\/comments?post=11718"}],"version-history":[{"count":0,"href":"https:\/\/tu11.fi\/taekwondo\/tr\/wp-json\/wp\/v2\/posts\/11718\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/tu11.fi\/taekwondo\/tr\/wp-json\/wp\/v2\/media\/9943"}],"wp:attachment":[{"href":"https:\/\/tu11.fi\/taekwondo\/tr\/wp-json\/wp\/v2\/media?parent=11718"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/tu11.fi\/taekwondo\/tr\/wp-json\/wp\/v2\/categories?post=11718"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/tu11.fi\/taekwondo\/tr\/wp-json\/wp\/v2\/tags?post=11718"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
Daha \u00f6nce de belirtti\u011fimiz gibi, e\u011fer onlar\u0131 d\u00fczenlemek istiyorsak, kendi duygular\u0131m\u0131z\u0131 ve bedensel de\u011fi\u015fimlerimizi tan\u0131mak gerekir. Duygular\u0131 adland\u0131rma (etiketleme<\/em>) zaten \u00f6z d\u00fczenleme i\u00e7in g\u00fc\u00e7l\u00fc bir ara\u00e7t\u0131r. Kendimize \u015fu anda gergin oldu\u011fumuzu ve bunun b\u00f6yle hissettirdi\u011fini d\u00fcr\u00fcst\u00e7e s\u00f6yleyebilmemiz bile, duruma otomatik olarak y\u00fckledi\u011fimiz t\u00fcm d\u00fc\u015f\u00fcnce zincirlerinden ve yarg\u0131lardan kurtulmam\u0131za yard\u0131mc\u0131 olur.<\/p>\n Gerginli\u011fi azaltman\u0131n etkili bir yolu, yaratt\u0131\u011f\u0131 hisleri heyecan olarak yeniden tan\u0131mlamakt\u0131r. Fiziksel olarak bu duyumlar neredeyse ayn\u0131d\u0131r, dolay\u0131s\u0131yla kendi kendimize konu\u015farak kendimizi gerginlik yerine co\u015fku hissetmeye "kand\u0131rabiliriz".<\/p>\n D\u0131\u015f durumumuz ne olursa olsun zihnimiz onu bir \u015fekilde anla\u015f\u0131l\u0131r ve kontrol edilebilir bir bi\u00e7imde yap\u0131land\u0131rmaya \u00e7al\u0131\u015f\u0131r. Bir kaplan a\u011f\u0131zdan sald\u0131rd\u0131\u011f\u0131nda, uzun d\u00fc\u015f\u00fcnce zincirlerine ay\u0131racak vaktimiz olmaz, dolay\u0131s\u0131yla tamamen stres tepkisi ve otomatik i\u015flevlerle hareket ederiz. Ancak uzun s\u00fcren stresli bir durumda, \u00f6rne\u011fin kendi performans\u0131m\u0131z\u0131 beklerken, durum \u00fczerinde d\u00fc\u015f\u00fcnecek zaman\u0131m\u0131z olur.<\/p>\n Ancak d\u00fc\u015f\u00fcnce s\u00fcre\u00e7lerimiz, kendi kendimize konu\u015fmam\u0131z gibi \u00e7o\u011fu zaman mant\u0131ks\u0131z derecede olumsuzdur. Tehdit edici bir durumda zihnimiz m\u00fcmk\u00fcn olan en k\u00f6t\u00fc sonuca haz\u0131rlan\u0131r, b\u00f6ylece bunu zaman\u0131nda kabul etmek daha kolay olur. Ancak olumsuz d\u00fc\u015f\u00fcnce zincirleri rekabet performans\u0131n\u0131 sekteye u\u011frat\u0131r ve dikkatimizi kontrol\u00fcm\u00fcz d\u0131\u015f\u0131ndaki \u015feylere \u00e7eker. Ayr\u0131ca olumsuzluklara odaklanmak, \u00f6rne\u011fin hatalardan ka\u00e7\u0131nmak, neredeyse kesinlikle tam olarak bu hataya yol a\u00e7acakt\u0131r. \u00d6rne\u011fin ma\u00e7\u0131n ortas\u0131nda rakibe skor tabelas\u0131na bakmamas\u0131 i\u00e7in ba\u011f\u0131r\u0131rsan\u0131z, hemen hemen g\u00f6zlerini oraya \u00e7evirecektir.<\/p>\n Olumsuz d\u00fc\u015f\u00fcnce zincirlerini k\u0131rmak i\u00e7in onlar\u0131 (ortaya \u00e7\u0131kt\u0131klar\u0131nda) tan\u0131yabilmek ve oldu\u011fu gibi kabul edebilmek yeterlidir. Bu durumda g\u00fc\u00e7leri kendili\u011finden sona erer. Ayr\u0131ca bir mantra gibi tekrarlanan, \u00f6rne\u011fin performanstan hemen \u00f6nce, birka\u00e7 olumlu kendi kendine konu\u015fma modelini \u00f6\u011frenmeye de\u011fer:<\/p>\n "\u00c7ok \u00e7al\u0131\u015ft\u0131m ve bunu yapabilirim" Sporcunun m\u00fcsabaka g\u00fcn\u00fc boyunca dikkat etti\u011fi her ekstra \u015fey, performans i\u00e7in gerekli olan \u015feyler i\u00e7in kullanabilece\u011fi kaynaklardan al\u0131nm\u0131\u015f olur. \u00d6rne\u011fin, kendi performans\u0131na haz\u0131rlanan bir hareket serisi sporcusunun, rakiplerinin performans\u0131n\u0131 yo\u011fun bir \u015fekilde izlemesi i\u00e7in hi\u00e7bir neden yoktur, \u00e7\u00fcnk\u00fc onlar etkilenemezler. En k\u00f6t\u00fc ihtimalle, rakibin performans\u0131n\u0131 iyi olarak de\u011ferlendirirsek, bunlar yaln\u0131zca kendi kayg\u0131m\u0131z\u0131 art\u0131r\u0131r. Buna paralel olarak, bir yar\u0131\u015fmac\u0131 dikkatini yaln\u0131zca rakibinin \u00f6zelliklerine ve becerilerine odaklad\u0131\u011f\u0131nda kendi performans\u0131 zarar g\u00f6r\u00fcr.<\/p>\n Sporcunun yar\u0131\u015ftan yar\u0131\u015fa kendisine uygun, kontrol edilebilir ve de\u011fi\u015fen d\u0131\u015f etkenlere ba\u011fl\u0131 olmayan \u015feylerden olu\u015fan temel bir rutin geli\u015ftirmesi gerekir. Her yar\u0131\u015fmada mutlaka de\u011fi\u015fiklikler ve \u015fa\u015f\u0131rt\u0131c\u0131 durumlar olacakt\u0131r, ancak iyi bir temel rutin bunlar\u0131 dikkate al\u0131r. Bunlar aras\u0131nda \u00f6rne\u011fin yar\u0131\u015f g\u00fcn\u00fcnde yemek yeme, planl\u0131 \u0131s\u0131nma ve performanstan hemen \u00f6nce bitirme yer al\u0131r.<\/p>\n Neredeyse t\u00fcm \u00fcst d\u00fczey sporcular, psikolojik olarak da \u00f6yle ya da b\u00f6yle yar\u0131\u015fmaya haz\u0131rlan\u0131r. En az\u0131ndan rekabet durumunu olaydan \u00f6nce birka\u00e7 kez s\u00fcre\u00e7 olarak kafan\u0131zda canland\u0131rmal\u0131s\u0131n\u0131z. T\u00fcm g\u00fcn\u00fc g\u00f6rsel olarak ve olabildi\u011fince zengin bir \u015fekilde zihninizde hayal edin. Nas\u0131l bir yar\u0131\u015fma mekan\u0131d\u0131r, nas\u0131l \u0131s\u0131n\u0131rs\u0131n\u0131z, herhangi bir noktada ne yersiniz, g\u00fcn i\u00e7inde ne t\u00fcr duygulara kap\u0131l\u0131rs\u0131n\u0131z, performanstan hemen \u00f6nce kendinizi nas\u0131l hissedersiniz vs. Yar\u0131\u015fmalarda olmad\u0131\u011f\u0131m\u0131z zamanlarda bile bir "yar\u0131\u015fma rutini" olu\u015fturmak m\u00fcmk\u00fcn. Durumu zihinde yo\u011fun bir \u015fekilde ya\u015famak, v\u00fccudumuzda da durumun kendisiyle ayn\u0131 mekanizmalar\u0131 tetikler.<\/p>\n G\u00f6r\u00fcnt\u00fcleme e\u011fitimini e\u011fitim rutininizin d\u00fczenli bir par\u00e7as\u0131 haline getirerek zihinsel haz\u0131rl\u0131k daha da ileri g\u00f6t\u00fcr\u00fclebilir. Bu durumda sporcu, v\u00fccudun kendi kendini d\u00fczenleme mekanizmalar\u0131n\u0131n kontrol\u00fcn\u00fc \u00f6nceden uygular ve yar\u0131\u015fma performans\u0131ndan \u00f6nce g\u00f6z a\u00e7\u0131p kapay\u0131ncaya kadar en uygun duruma uyum sa\u011flamak i\u00e7in kullan\u0131labilecek haz\u0131r rutinler olu\u015fturulabilir. Ancak bunlar\u0131 mutlaka uzman bir e\u011fitmenin rehberli\u011finde uygulamaya ba\u015flamal\u0131s\u0131n\u0131z.<\/p>\n Buna ba\u011fl\u0131 olarak farkl\u0131 nefes teknikleri ve fark\u0131ndal\u0131k<\/em> -D\u00fczenli olarak yap\u0131lan egzersizler, bedensel ve zihinsel duyumlar\u0131 y\u00f6netmek i\u00e7in size yeni ara\u00e7lar sunar.<\/p>\n Rekabet gerilimine ger\u00e7ekte ne sebep oluyor? Heyecan elbette her sporcu i\u00e7in tan\u0131d\u0131k bir duygudur ve neredeyse herkes b\u0131kk\u0131nl\u0131\u011f\u0131n pek ho\u015f bir his olmad\u0131\u011f\u0131 konusunda kesinlikle hemfikirdir. Heyecan\u0131 ya\u015famak ve \u00f6zellikle tepkiler ve davran\u0131\u015f bi\u00e7imleri bireyler aras\u0131nda b\u00fcy\u00fck farkl\u0131l\u0131klar g\u00f6sterir. Di\u011ferleri a\u015f\u0131r\u0131 y\u00fcklenmi\u015f durumdad\u0131r, bir an bile hareketsiz kalamazken di\u011feri gev\u015fer ve kaslar\u0131 a\u011f\u0131rla\u015f\u0131r. D\u0131r-dir\u2026<\/p>","protected":false},"author":7,"featured_media":9943,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"templates\/template-cover.php","format":"standard","meta":{"footnotes":""},"categories":[541],"tags":[],"class_list":["post-11718","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-valmennusblogi"],"yoast_head":"\nOlumsuz d\u00fc\u015f\u00fcnce zincirlerini ve kendi kendine konu\u015fmay\u0131 olumlu olanlara d\u00f6n\u00fc\u015ft\u00fcrmeyi \u00f6\u011frenin<\/strong><\/h5>\n
\n"Kendimi g\u00fc\u00e7l\u00fc hissediyorum" (\u00f6yle hissetmese de)
\n"Performans\u0131mda ilk yapt\u0131\u011f\u0131m \u015fey..."
\n"Yeterince haz\u0131rland\u0131m. Bakal\u0131m bu sefer ne kadar s\u00fcrecek"
\n"Etkileyebilece\u011fim tek \u015fey kendi performans\u0131md\u0131r"<\/p>\nEtkileyebilece\u011finiz \u015feylere odaklan\u0131n <\/strong><\/h5>\n
<\/p>\nZihinsel haz\u0131rl\u0131k: <\/strong><\/h5>\n
Hat\u0131rlamak i\u00e7in bir \u015fey<\/h3>\n
\n