{"id":13458,"date":"2020-12-07T14:36:42","date_gmt":"2020-12-07T14:36:42","guid":{"rendered":"https:\/\/tu11.fi\/taekwondo\/?p=13458"},"modified":"2020-12-08T00:42:56","modified_gmt":"2020-12-08T00:42:56","slug":"temel-kondisyon-ve-ozellikleri-bagimsiz-olarak-uygulamak-icin-egzersiz-programi","status":"publish","type":"post","link":"https:\/\/tu11.fi\/taekwondo\/tr\/2020\/12\/harjoitusohjelma-peruskunnon-ja-ominaisuuksien-harjoitteluun-itsenaisesti\/","title":{"rendered":"Temel kondisyon ve \u00f6zellikleri ba\u011f\u0131ms\u0131z olarak uygulamak i\u00e7in egzersiz program\u0131"},"content":{"rendered":"<p>Bu program, kendi h\u0131z\u0131n\u0131zda e\u011fitim konusunda sizi destekler. Sporcular\u0131n ba\u015flang\u0131\u00e7 seviyeleri, vurgulanan \u00f6zellikleri ve hedefleri \u00e7ok de\u011fi\u015fken oldu\u011fundan program, herkesin antrenmanlar\u0131n\u0131n bir par\u00e7as\u0131 olarak uygulayabilece\u011fi \u015fekilde olu\u015fturulmu\u015ftur. \u00d6rne\u011fin. Gen\u00e7 sporcular haftada 4, kendi h\u0131zlar\u0131na g\u00f6re egzersiz yapabilirken, gen\u00e7ler ve yeti\u015fkinler ondan fazlas\u0131n\u0131 rahatl\u0131kla yapabilir. En \u00f6nemlisi sporcular\u0131n antrenman rutinlerini s\u00fcrd\u00fcrmeleri ve genellikle \u00e7ok fazla antrenman yap\u0131lmayan nitelikleri geli\u015ftirmeleridir.<\/p>\n<p>Antren\u00f6rleriniz kendi antrenman rutininizi bulman\u0131za yard\u0131mc\u0131 olmaktan mutluluk duyacakt\u0131r. \u00d6nce Paul&#039;den daha fazla bilgi isteyin. De\u011fer yar\u0131\u015fmalar\u0131na haz\u0131rlanan sporculara duruma g\u00f6re ayr\u0131 talimatlar verilmektedir.<\/p>\n<h2>Hangi nitelikler uygulan\u0131yor?<\/h2>\n<ul>\n<li>Spor tekni\u011fi ve spor becerileri<\/li>\n<li>Dayan\u0131kl\u0131l\u0131k antrenman\u0131<\/li>\n<li>H\u0131z antrenman\u0131 ve atlama antrenman\u0131<\/li>\n<li>G\u00fc\u00e7 antrenman\u0131<\/li>\n<li>Hareketlilik ve esneme<\/li>\n<\/ul>\n<h2>Ne kadar egzersiz yapmal\u0131s\u0131n\u0131z?<\/h2>\n<p>Genel programda kesin miktarlar tan\u0131mlanamaz. Normal \u015fartlarda KV seviyesinde yar\u0131\u015fan sporcular i\u00e7in hedeflenen antrenman miktarlar\u0131:<\/p>\n<ul>\n<li>\u00d6\u011frenci \u00f6ncesi: Haftada 2-5 saat \/ 2-4 kez. haftada<\/li>\n<li>\u00d6\u011frenci: Haftada 4-8 saat \/ 3-5 kez. haftada<\/li>\n<li>Gen\u00e7ler: Haftada 7-15 saat \/ 6-10 kez. haftada<\/li>\n<li>Yeti\u015fkin: Haftada 8-20 saat \/ 7-12 kez. haftada<\/li>\n<\/ul>\n<p>\u00d6zellikle gen\u00e7 sporcular\u0131n antrenmanlar\u0131n\u0131 uygulama ve planlama konusunda deste\u011fe ihtiya\u00e7lar\u0131 vard\u0131r, bu nedenle ebeveynlerin haftada ka\u00e7 kez ve istisnai durumlarda ne antrenman yapacaklar\u0131 konusunda d\u00fc\u015f\u00fcnmeye dahil olmalar\u0131 iyi olur. Ebeveynin \u00f6yle ya da b\u00f6yle e\u011fitime kat\u0131lmas\u0131 her zaman daha iyidir. Atletik bir gen\u00e7le kendi ter seans\u0131n\u0131z\u0131 yapmak hi\u00e7 kimse i\u00e7in k\u00f6t\u00fc bir fikir de\u011fildir.<\/p>\n<p><strong>Egzersiz miktarlar\u0131 i\u00e7in \u00f6neri:<\/strong><\/p>\n<ul>\n<li>Spor tekni\u011fi ve spor becerileri \u2013 haftada 1-3 kez<\/li>\n<li>Dayan\u0131kl\u0131l\u0131k \u2013 haftada 1-4 kez<\/li>\n<li>Kuvvet antrenman\u0131 \u2013 haftada 2-4 kez<\/li>\n<li>Haftada 2-5 kez hareketlilik ve esneme<\/li>\n<\/ul>\n<p>Belirtildi\u011fi gibi herkes ka\u00e7 egzersiz yapaca\u011f\u0131n\u0131 ve hangi a\u011f\u0131rl\u0131klarla yapaca\u011f\u0131n\u0131 se\u00e7er. Ancak egzersizleri her alanda e\u015fit \u015fekilde yapmak iyi olacakt\u0131r.<\/p>\n<h2>\u00d6rnek bir hafta<\/h2>\n<p>\u00d6rnek hafta, gen\u00e7 ve yeti\u015fkin sporcular i\u00e7in yeterli say\u0131da egzersiz ve yo\u011funluk i\u00e7erecek \u015fekilde tasarlanm\u0131\u015ft\u0131r; bu, daha gen\u00e7 olanlar\u0131n baz\u0131 egzersizleri atlayabilece\u011fi anlam\u0131na gelir. Ancak gen\u00e7lerin bile haftada \u00e7ok fazla saat pratik yapamamas\u0131n\u0131n \u00f6n\u00fcnde hi\u00e7bir engel yok.<\/p>\n<p>Egzersizlerin a\u00e7\u0131klamalar\u0131n\u0131 bu planda bulabilirsiniz.<\/p>\n<p>Hareketlilik ve esneme her egzersizin bir par\u00e7as\u0131d\u0131r, ancak ayr\u0131 ayr\u0131 bahsedildi\u011finde amac\u0131n hareketlili\u011fi geli\u015ftirmek oldu\u011fu esnemeye adanm\u0131\u015f e\u011fitim anlam\u0131na gelir.<\/p>\n<p><strong>\u00d6rnek 1. hafta<\/strong><\/p>\n<table style=\"width: 0%;\">\n<tbody>\n<tr>\n<td style=\"width: 13.8973%;\" width=\"85\">\n<p>\u00a0<\/p>\n<\/td>\n<td style=\"width: 40.6935%;\" width=\"265\">\n<p><strong>1. Egzersiz<\/strong><\/p>\n<\/td>\n<td style=\"width: 44.6766%;\" width=\"293\">\n<p><strong>Al\u0131\u015ft\u0131rma 2<\/strong><\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"width: 13.8973%;\" width=\"85\">\n<p><strong>Pazartesi<\/strong><\/p>\n<\/td>\n<td style=\"width: 40.6935%;\" width=\"265\">\n<p>Spor tekni\u011fi ve becerileri<\/p>\n<\/td>\n<td style=\"width: 44.6766%;\" width=\"293\">\n<p>Geleneksel kondisyon devresi (kuvvet)<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"width: 13.8973%;\" width=\"85\">\n<p><strong>Sal\u0131<\/strong><\/p>\n<\/td>\n<td style=\"width: 40.6935%;\" width=\"265\">\n<p>Uzun s\u00fcreli ko\u015fu egzersizi<\/p>\n<\/td>\n<td style=\"width: 44.6766%;\" width=\"293\">\n<p>Yava\u015f tutu\u015f ve post\u00fcral kontrol egzersizleri (kuvvet)<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"width: 13.8973%;\" width=\"85\">\n<p><strong>evlenmek<\/strong><\/p>\n<\/td>\n<td style=\"width: 40.6935%;\" width=\"265\">\n<p>Spor tekni\u011fi ve becerileri<\/p>\n<\/td>\n<td style=\"width: 44.6766%;\" width=\"293\">\n<p>Hareketlilik ve esneme (geli\u015fen)<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"width: 13.8973%;\" width=\"85\">\n<p><strong>Per<\/strong><\/p>\n<\/td>\n<td style=\"width: 40.6935%;\" width=\"265\">\n<p>Spor tekni\u011fi ve becerileri<\/p>\n<\/td>\n<td style=\"width: 44.6766%;\" width=\"293\">\n<p>Aral\u0131kl\u0131 e\u011fitim<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"width: 13.8973%;\" width=\"85\">\n<p><strong>Cuma<\/strong><\/p>\n<\/td>\n<td style=\"width: 40.6935%;\" width=\"265\">\n<p>AMRAP<\/p>\n<\/td>\n<td style=\"width: 44.6766%;\" width=\"293\">\n<p>Restoratif ko\u015fu egzersizi<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"width: 13.8973%;\" width=\"85\">\n<p><strong>La <\/strong><\/p>\n<\/td>\n<td style=\"width: 40.6935%;\" width=\"265\">\n<p>Y\u00fcr\u00fcy\u00fc\u015f vb. onar\u0131c\u0131<\/p>\n<\/td>\n<td style=\"width: 44.6766%;\" width=\"293\">\n<p>Hareketlilik ve esneme (geli\u015fen)<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"width: 13.8973%;\" width=\"85\">\n<p><strong>G\u00fcne\u015f <\/strong><\/p>\n<\/td>\n<td style=\"width: 40.6935%;\" width=\"265\">\n<p>\u00c7ekirdek (g\u00fc\u00e7)<\/p>\n<\/td>\n<td style=\"width: 44.6766%;\" width=\"293\">\n<p>Spor tekni\u011fi ve becerileri VEYA hareketlilik ve esneme (geli\u015fmekte)<\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p><br \/><strong>\u00d6rnek 2. hafta<\/strong><\/p>\n<table>\n<tbody>\n<tr>\n<td width=\"85\">\u00a0<\/td>\n<td width=\"265\">\n<p><strong>1. Egzersiz<\/strong><\/p>\n<\/td>\n<td width=\"293\">\n<p><strong>Al\u0131\u015ft\u0131rma 2<\/strong><\/p>\n<\/td>\n<\/tr>\n<tr>\n<td width=\"85\">\n<p><strong>Pazartesi<\/strong><\/p>\n<\/td>\n<td width=\"265\">\n<p>Spor tekni\u011fi ve becerileri \u2013 tekme ve ayak kontrol\u00fc e\u011fitimi<\/p>\n<\/td>\n<td width=\"293\">\n<p>Tepe antrenman\u0131 (dayan\u0131kl\u0131l\u0131k)<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td width=\"85\">\n<p><strong>Sal\u0131<\/strong><\/p>\n<\/td>\n<td width=\"265\">\n<p>Kart Destesi (G\u00fc\u00e7)<\/p>\n<\/td>\n<td width=\"293\">\n<p>Hareketlilik ve esneme (geli\u015fen)<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td width=\"85\">\n<p><strong>evlenmek<\/strong><\/p>\n<\/td>\n<td width=\"265\">\n<p>Spor tekni\u011fi ve becerileri<\/p>\n<\/td>\n<td width=\"293\">\n<p>Uzun s\u00fcreli ko\u015fu antrenman\u0131 (dayan\u0131kl\u0131l\u0131k)<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td width=\"85\">\n<p><strong>Per<\/strong><\/p>\n<\/td>\n<td width=\"265\">\n<p>S\u0131k\u0131c\u0131 ama etkili (g\u00fc\u00e7)<\/p>\n<\/td>\n<td width=\"293\">\n<p>Hareketlilik ve esneme (geli\u015fen)<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td width=\"85\">\n<p><strong>Cuma<\/strong><\/p>\n<\/td>\n<td width=\"265\">\n<p>Spor tekni\u011fi ve becerileri<\/p>\n<\/td>\n<td width=\"293\">\n<p>Zamana Kar\u015f\u0131 Piramit (G\u00fc\u00e7)<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td width=\"85\">\n<p><strong>La <\/strong><\/p>\n<\/td>\n<td width=\"265\">\n<p>Y\u00fcr\u00fcy\u00fc\u015f vb. onar\u0131c\u0131<\/p>\n<\/td>\n<td width=\"293\">\n<p>Hareketlilik ve esneme (geli\u015fen)<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td width=\"85\">\n<p><strong>G\u00fcne\u015f <\/strong><\/p>\n<\/td>\n<td width=\"265\">\n<p>Spor tekni\u011fi ve becerileri \u2013 tekme ve ayak kontrol\u00fc e\u011fitimi<\/p>\n<\/td>\n<td width=\"293\">\n<p>Ormanda ko\u015fu (dayan\u0131kl\u0131l\u0131k)<\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h2>Spor tekni\u011fi ve spor becerileri<\/h2>\n<p>Web sitelerinde sanal egzersizler yap\u0131n. Egzersizler evde k\u00fc\u00e7\u00fck bir alanda bile yapabilece\u011finiz \u015fekilde tasarlanm\u0131\u015ft\u0131r. Egzersizler t\u00fcm hobi toplulu\u011funa y\u00f6neliktir, ancak ayn\u0131 zamanda yar\u0131\u015fma gruplar\u0131nda pratik yapanlar i\u00e7in de m\u00fckemmel bir temel e\u011fitimdir. Gerekirse, vuru\u015f y\u00fcksekli\u011fini art\u0131rarak, daha fazla tur yaparak veya kolay performanslarda g\u00fc\u00e7 \u00fcretimini ve patlay\u0131c\u0131l\u0131\u011f\u0131 vurgulayarak zorluk seviyesini art\u0131r\u0131n.<\/p>\n<p>Yar\u0131\u015fma grubunun \u00fcyeleri de temel olarak spor tekni\u011finin farkl\u0131 \u015fekillerde nas\u0131l uygulanaca\u011f\u0131 konusunda kendi deneyimlerine sahiptir, b\u00f6ylece antrenman\u0131 kendiniz de haz\u0131rlayabilirsiniz. Ayr\u0131ca genel bak\u0131\u015f a\u00e7\u0131s\u0131ndan bazen egzersizleri kendiniz planlamak ve sonra uygulamak ger\u00e7ekten iyidir. Bu \u015fekilde, baz\u0131 \u015feyleri sadece talimatlar\u0131 takip etmekten daha derinlemesine d\u00fc\u015f\u00fcnmeniz gerekir. Egzersizlerinizi yapmadan \u00f6nce mutlaka kendi egzersizlerinizi ve tekrar say\u0131s\u0131n\u0131 planlay\u0131n, \u00e7\u00fcnk\u00fc antrenmanlar\u0131 ilk a\u015famalarda plan yapmadan yeterince yo\u011fun bir \u015fekilde y\u00fcr\u00fctmek olduk\u00e7a zordur.<\/p>\n<p>\u00a0<\/p>\n<p><strong>Video antrenmanlar\u0131n\u0131n ba\u011flant\u0131s\u0131: <\/strong><a href=\"https:\/\/tu11.fi\/taekwondo\/tr\/sanal-siniflar\/\">https:\/\/tu11.fi\/taekwondo\/virtuaalitunnit\/<\/a><\/p>\n<p><strong>\u015eifre: <\/strong>Antrenman yapmak!<\/p>\n<p>\u00a0<\/p>\n<h2>Tekme ve bacak kontrol\u00fc egzersizi<\/h2>\n<p>Bu, hem ma\u00e7 hem de hareket serisi yar\u0131\u015fmac\u0131lar\u0131 i\u00e7in m\u00fckemmel bir antrenmand\u0131r ve ayn\u0131 zamanda zorluk seviyesini ekleyerek veya \u00e7\u0131kararak kendi ihtiya\u00e7lar\u0131n\u0131za uyacak \u015fekilde onu renklendirmek de kolayd\u0131r. Egzersiz \u00e7ok kolaysa daha fazla tur da yapabilirsiniz.<\/p>\n<p>Hemen hemen her egzersiz destekle veya desteksiz yap\u0131labilir. Destekle hareketlili\u011fi e\u011fitmek daha kolayd\u0131r, ancak destek olmadan denge ve destekleyici kas e\u011fitimi vurgulan\u0131r.<\/p>\n<ol>\n<li>Dikkatli \u0131s\u0131nma (ip atlama, kibrit hareketi, kas kondisyon egzersizleri, diz kald\u0131rma, ko\u015fma, aktif esneme vb.)<\/li>\n<li>Geli\u015ftirmek istedi\u011finiz bir vuru\u015f tekni\u011fini \/ hareket y\u00f6n\u00fcn\u00fc se\u00e7in (\u00f6n vuru\u015f, d\u00f6ner vuru\u015f, arka vuru\u015f vb.)<\/li>\n<li>Tekme ba\u015flang\u0131\u00e7 pozisyonuna kadar dizinizi kald\u0131r\u0131n, diz kald\u0131rmay\u0131 m\u00fcmk\u00fcn oldu\u011fu kadar y\u00fckse\u011fe kald\u0131rarak hareketin kontrol\u00fcn\u00fc ele al\u0131n\n<ul>\n<li>10\/yar\u0131m, 2 tur<\/li>\n<\/ul>\n<\/li>\n<li>Dizinizi vuru\u015fun ba\u015flang\u0131\u00e7 pozisyonuna getirin ve v\u00fccudunuzu ekstra hareket ettirmeden k\u00fc\u00e7\u00fck bir kald\u0131rma yap\u0131n. Dizinizi aradaki yere geri d\u00f6nd\u00fcrmeyin.\n<ul>\n<li>10\/yar\u0131m, 2 tur<\/li>\n<\/ul>\n<\/li>\n<li>Baca\u011f\u0131n\u0131z\u0131 yava\u015f\u00e7a d\u00fczeltin ve ba\u015flang\u0131\u00e7 pozisyonuna d\u00f6n\u00fcn. Aya\u011f\u0131n\u0131z\u0131 yere koymay\u0131n.\n<ul>\n<li>10\/yar\u0131m, 2 tur<\/li>\n<\/ul>\n<\/li>\n<li>Baca\u011f\u0131n\u0131z\u0131 d\u00fcz bir \u015fekilde tekme atmaya haz\u0131r pozisyona uzat\u0131n ve pozisyonu koruyun\n<ul>\n<li>30 sn \/ yar\u0131m, 2 tur<\/li>\n<\/ul>\n<\/li>\n<li>Baca\u011f\u0131n\u0131z\u0131 d\u00fcz bir \u015fekilde uzat\u0131n ve tekme atmaya haz\u0131r pozisyona getirin. Bu pozisyondan, v\u00fccudunuzu ekstra hareket ettirmeden ba\u015fka bir k\u00fc\u00e7\u00fck kald\u0131rma hareketi yap\u0131n.\n<ul>\n<li>10 \/ yar\u0131m \/ 2 tur<\/li>\n<\/ul>\n<\/li>\n<li>Tekme tekni\u011finin tamam\u0131n\u0131 yap\u0131n, ancak bacak d\u00fczeldi\u011finde tekmeyi durdurun\n<ul>\n<li>10 \/ yar\u0131m \/ 2 tur<\/li>\n<\/ul>\n<\/li>\n<\/ol>\n<p>\u00a0<\/p>\n<h2>Hareket aral\u0131\u011f\u0131 egzersizi<\/h2>\n<p>K\u00fc\u00e7\u00fck bir alanda t\u00fcm hareket setlerini e\u011fitmek zordur, ancak bireysel alanlar ve noktalar bunun yerine iyi bir \u015fekilde geli\u015ftirilebilir. Antrenman ayn\u0131 zamanda rakipler i\u00e7in bir yan antrenman olarak da m\u00fckemmeldir.<\/p>\n<p>Pozisyonlar\u0131n ve tekniklerin temizli\u011finin yan\u0131 s\u0131ra net duraklara da \u00e7ok dikkat etmeyi unutmay\u0131n.<\/p>\n<ol>\n<li>Dikkatli \u0131s\u0131nma (ip atlama, kibrit hareketi, kas kondisyon egzersizleri, diz kald\u0131rma, ko\u015fma, aktif esneme vb.)<\/li>\n<li>Her seferinde bir y\u00f6nde, ba\u015ftan sona ger\u00e7ekle\u015ftirece\u011finiz bir dizi hareketi se\u00e7in. Buradaki fikir, t\u00fcm dikkatinizi belirli bir noktaya odaklayarak her zaman tek bir y\u00f6nde veya kombinasyon halinde hareket etmenizdir. Oda\u011f\u0131 de\u011fi\u015ftirmeden \u00f6nce daima bu tarzda t\u00fcm hareket aral\u0131\u011f\u0131n\u0131 g\u00f6zden ge\u00e7irin. Tek bir noktadan birka\u00e7 kez ge\u00e7ebilirsiniz. Dikkat et:\n<ul>\n<li>Yava\u015f\u00e7a yapmak, duru\u015flar\u0131n temizli\u011fine ve el tekniklerine tam dikkat etmek<\/li>\n<li>Duraklara ve de\u011fi\u015fikliklerine tam dikkat. Patlay\u0131c\u0131 performanslar, iyi duru\u015flar ve ekstra ad\u0131mlar.<\/li>\n<li>Ad\u0131mlar\u0131n ve el tekniklerinin e\u015f zamanl\u0131l\u0131\u011f\u0131<\/li>\n<li>Duraklar<\/li>\n<li>El tekniklerinin g\u00fc\u00e7 \u00e7\u0131k\u0131\u015f\u0131. Hem y\u00fcr\u00fcten el hem de destekleyen el<\/li>\n<li>Omuzlar\u0131n ve \u00fcst v\u00fccudun gev\u015femesi<\/li>\n<li>Kombinasyonlarda ak\u0131\u015f (farkl\u0131 noktalar\u0131n ve kombinasyonlar\u0131n nas\u0131l yap\u0131lmas\u0131 gerekti\u011fini de d\u00fc\u015f\u00fcn\u00fcn)<\/li>\n<\/ul>\n<\/li>\n<li>Restoratif germe ve yuvarlama<\/li>\n<\/ol>\n<h2>Hareketlili\u011fi ve tekme y\u00fcksekli\u011fini art\u0131ran bir tekme egzersizi<\/h2>\n<p>Yar\u0131\u015f stiliniz ne olursa olsun, vuru\u015f y\u00fcksekli\u011finizi artt\u0131rman\u0131n size hi\u00e7bir zarar\u0131 olmaz. Bu basit egzersiz tekme y\u00fcksekli\u011finizi art\u0131rman\u0131za yard\u0131mc\u0131 olacakt\u0131r.<\/p>\n<ol>\n<li>Dikkatli \u0131s\u0131nma (ip atlama, kibrit hareketi, kas kondisyon egzersizleri, diz kald\u0131rma, ko\u015fma, aktif esneme vb.)<\/li>\n<li>Tekmeler - 20 tekrar\u0131n \/ baca\u011f\u0131n tamam\u0131n\u0131 yap\u0131n. Destekle yap\u0131labilir\n<ul>\n<li>\u0130lerde<\/li>\n<li>Yan yan<\/li>\n<li>Arka<\/li>\n<li>Kanca tekmesi gibi geri<\/li>\n<\/ul>\n<\/li>\n<li>\u00d6n vuru\u015f - her k\u0131smi performans\u0131 10 kez \/ bacak yap\u0131n - her performans\u0131 bir \u00f6ncekinden biraz daha y\u00fcksek \/ daha ileri hale getirmek amac\u0131yla\n<ul>\n<li>Yerde, dirseklere yaslanarak \u00f6n vuru\u015fun y\u00f6r\u00fcngesi. Destek aya\u011f\u0131n\u0131 d\u00fcz tutun<\/li>\n<li>Yerde, s\u0131rt \u00fcst\u00fc yatarak, performans sergileyen baca\u011f\u0131n diz k\u0131vr\u0131m\u0131nda iki elinizle \u00f6n tekme yap\u0131n.<\/li>\n<li>Arka bacak dizini m\u00fcmk\u00fcn oldu\u011funca y\u00fckse\u011fe kald\u0131rma<\/li>\n<li>Arka bacak \u00f6n vuru\u015fu m\u00fcmk\u00fcn oldu\u011funca y\u00fcksek<\/li>\n<li>\u00d6n bacak \u00f6n vuru\u015fu m\u00fcmk\u00fcn oldu\u011fu kadar y\u00fcksek<\/li>\n<li>M\u00fcmk\u00fcn oldu\u011fu kadar y\u00fckse\u011fe, arada toparlanmadan iki \u00f6n tekme<\/li>\n<\/ul>\n<\/li>\n<li>Devre vuru\u015fu - her k\u0131smi performans\u0131 bacak ba\u015f\u0131na 10 kez yap\u0131n - her performans\u0131 bir \u00f6ncekinden biraz daha y\u00fcksek \/ daha uzun hale getirmek amac\u0131yla\n<ul>\n<li>Yan pozisyondan yerde yatarken, yuvarlak vuru\u015fun y\u00f6r\u00fcngesi<\/li>\n<li>D\u00f6nd\u00fcrme vuru\u015funun ba\u015flang\u0131\u00e7 pozisyonuna kadar arka bacak dizini kald\u0131rma<\/li>\n<li>M\u00fcmk\u00fcn oldu\u011fu kadar y\u00fcksek arka bacak d\u00f6nd\u00fcrme vuru\u015fu<\/li>\n<li>\u00d6n bacak d\u00f6nd\u00fcrme vuru\u015fu m\u00fcmk\u00fcn oldu\u011funca y\u00fckse\u011fe<\/li>\n<li>M\u00fcmk\u00fcn oldu\u011fu kadar y\u00fcksek iki spin vuru\u015fu<\/li>\n<\/ul>\n<\/li>\n<li>Bu noktada modeli zaten anl\u0131yorsunuz. Ayn\u0131 sistemle yapaca\u011f\u0131n\u0131z iki vuru\u015f daha se\u00e7in.<\/li>\n<li>Son bir esneme olarak, her bir esnemeyi bir dakika boyunca tutarak, her iki tarafta iki tur b\u00f6lme ve b\u00f6lme hareketi yap\u0131n.<\/li>\n<\/ol>\n<h2>Rezistans<\/h2>\n<p>Temel dayan\u0131kl\u0131l\u0131k antrenmandaki t\u00fcm sporcular\u0131n omurgas\u0131d\u0131r. E\u011fer d\u00fczenli de\u011filse antrenman yapamazs\u0131n\u0131z ve iyile\u015fme daha yava\u015f olur. \u0130yi bir temel dayan\u0131kl\u0131l\u0131k ayn\u0131 zamanda ba\u011f\u0131\u015f\u0131kl\u0131k sistemini g\u00fc\u00e7lendirir ve zorlu antrenman d\u00f6nemlerinde bile sa\u011fl\u0131kl\u0131 kalman\u0131za yard\u0131mc\u0131 olur.<\/p>\n<p>Dayan\u0131kl\u0131l\u0131k, ne t\u00fcr bir egzersiz etkisi arand\u0131\u011f\u0131na ba\u011fl\u0131 olarak kalp at\u0131\u015f h\u0131z\u0131n\u0131n belirli bir aral\u0131kta kald\u0131\u011f\u0131 uzun s\u00fcreli egzersizle yap\u0131l\u0131r. Aerobik performansta hareket i\u00e7in gereken enerji esas olarak v\u00fccut ya\u011flar\u0131ndan, anaerobik performansta ise esas olarak karbonhidratlardan al\u0131n\u0131r. Bir tekvando sporcusunun her ikisine de ihtiyac\u0131 vard\u0131r, bu nedenle temel dayan\u0131kl\u0131l\u0131k antrenman\u0131nda \u00e7ok y\u00f6nl\u00fcl\u00fck \u00e7ok \u00f6nemlidir.<\/p>\n<table>\n<tbody>\n<tr>\n<td width=\"124\">\n<p>\u00a0<\/p>\n<\/td>\n<td width=\"93\">\n<p><strong>G\u00fc\u00e7<\/strong><\/p>\n<\/td>\n<td width=\"113\">\n<p><strong>Kalp at\u0131\u015f h\u0131z\u0131 aral\u0131\u011f\u0131 (maksimum kalp at\u0131\u015f h\u0131z\u0131n\u0131n oran\u0131)<\/strong><\/p>\n<\/td>\n<td width=\"187\">\n<p><strong>Duygular<\/strong><\/p>\n<\/td>\n<td width=\"124\">\n<p><strong>Etki<\/strong><\/p>\n<\/td>\n<\/tr>\n<tr>\n<td rowspan=\"3\" width=\"124\">\n<p><strong>Esas olarak karbonhidratlar<\/strong><\/p>\n<\/td>\n<td width=\"93\">\n<p>Maksimum<\/p>\n<\/td>\n<td width=\"113\">\n<p>90-100%<\/p>\n<\/td>\n<td width=\"187\">\n<p>\u00c7ok a\u011f\u0131r, \u015fiddetli nefes darl\u0131\u011f\u0131, kaslarda yorgunluk hissi<\/p>\n<\/td>\n<td width=\"124\">\n<p>Maksimum performans ve laktik asit tolerans\u0131 geli\u015ftirir<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td width=\"93\">\n<p>A\u011f\u0131r<\/p>\n<\/td>\n<td width=\"113\">\n<p>80-90%<\/p>\n<\/td>\n<td width=\"187\">\n<p>A\u011f\u0131rl\u0131k hissi, nefes darl\u0131\u011f\u0131, kaslarda yorgunluk hissi<\/p>\n<\/td>\n<td width=\"124\">\n<p>Maksimum performans\u0131 art\u0131r\u0131r ve anaerobik dayan\u0131kl\u0131l\u0131\u011f\u0131 art\u0131r\u0131r<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td width=\"93\">\n<p>Orta a\u011f\u0131r<\/p>\n<\/td>\n<td width=\"113\">\n<p>70-80%<\/p>\n<\/td>\n<td width=\"187\">\n<p>Ho\u015f bir his verir ve daha uzun s\u00fcre devam edebilir<\/p>\n<\/td>\n<td width=\"124\">\n<p>Aerobik kondisyonu geli\u015ftirir<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td rowspan=\"2\" width=\"124\">\n<p><strong>Esas olarak ya\u011flar<\/strong><\/p>\n<\/td>\n<td width=\"93\">\n<p>I\u015f\u0131k<\/p>\n<\/td>\n<td width=\"113\">\n<p>60-70%<\/p>\n<\/td>\n<td width=\"187\">\n<p>Hafif hissetmek<\/p>\n<\/td>\n<td width=\"124\">\n<p>Temel dayan\u0131kl\u0131l\u0131\u011f\u0131 art\u0131r\u0131r<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td width=\"93\">\n<p>\u00c7ok hafif<\/p>\n<\/td>\n<td width=\"113\">\n<p>50-60%<\/p>\n<\/td>\n<td width=\"187\">\n<p>\u00c7ok hafif hissettiriyor<\/p>\n<\/td>\n<td width=\"124\">\n<p>Y\u00fcr\u00fcy\u00fc\u015f gibi temel egzersizler iyile\u015fmeyi h\u0131zland\u0131r\u0131r, ba\u011f\u0131\u015f\u0131kl\u0131k sistemini g\u00fc\u00e7lendirir<\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>\u00a0<\/p>\n<p>Dayan\u0131kl\u0131l\u0131k bir\u00e7ok \u015fekilde uygulanabilir; \u00f6rne\u011fin uzun s\u00fcreli spor antrenmanlar\u0131 ayn\u0131 zamanda dayan\u0131kl\u0131l\u0131k antrenmanlar\u0131d\u0131r. Yaln\u0131zca dayan\u0131kl\u0131l\u0131k egzersizlerine odaklanmak istiyorsan\u0131z, \u00f6rne\u011fin ko\u015fmak, y\u00fczmek ve bisiklete binmek etkili egzersiz t\u00fcrleridir.<\/p>\n<p>Dayan\u0131kl\u0131l\u0131k antrenmanlar\u0131, egzersizlerin g\u00fc\u00e7 aral\u0131klar\u0131 ve uygulama y\u00f6ntemleri de\u011fi\u015ftirilerek yap\u0131lmal\u0131d\u0131r. Bu programda kendi ruh halinize g\u00f6re de\u011fi\u015ftirebilece\u011finiz d\u00f6rt farkl\u0131 ko\u015fu egzersizi t\u00fcr\u00fc bulunmaktad\u0131r. \u0130lk ikisi kolayl\u0131kla \u00f6rne\u011fin bisiklete binmeyle de\u011fi\u015ftirilebilir.<\/p>\n<ul>\n<li>Uzun s\u00fcreli ko\u015fu egzersizi<\/li>\n<li>Onar\u0131c\u0131 ve hafif ko\u015fu egzersizi<\/li>\n<li>Aral\u0131kl\u0131 e\u011fitim<\/li>\n<li>Tepe antrenman\u0131<\/li>\n<\/ul>\n<h2>Uzun s\u00fcreli ko\u015fu egzersizi<\/h2>\n<p>G\u00fc\u00e7: orta a\u011f\u0131r<\/p>\n<p>Spor ayakkab\u0131lar\u0131n\u0131z\u0131 giyin ve temiz havan\u0131n tad\u0131n\u0131 \u00e7\u0131karmak i\u00e7in d\u0131\u015far\u0131 \u00e7\u0131k\u0131n! Uzun s\u00fcreli ko\u015fu antrenman\u0131 bir saate yak\u0131n, bazen daha da uzun s\u00fcrmelidir. Egzersize rahat bir tempoda ba\u015flay\u0131n ve yakla\u015f\u0131k 10 dakika sonra esneyip pozisyonlar\u0131 a\u00e7mak i\u00e7in durun. S\u00fcrekli ko\u015fabilmeniz i\u00e7in biraz daha yo\u011fun bir tempoda ko\u015fmaya devam edin, ancak bu tamamen rahat hissetmez. \u00c7ok fazla ko\u015fmad\u0131ysan\u0131z orta tempoda ba\u015flay\u0131n. Antrenman\u0131n\u0131z\u0131n son 10 dakikas\u0131n\u0131 daha rahat bir tempoda tekrar \u00e7al\u0131\u015ft\u0131r\u0131n. Antrenmandan sonra noktalar\u0131 dikkatlice gerin ve yuvarlay\u0131n.<\/p>\n<h2>Onar\u0131c\u0131 ve hafif ko\u015fu egzersizi<\/h2>\n<h4>G\u00fc\u00e7 \u0131\u015f\u0131\u011f\u0131<\/h4>\n<p>Onar\u0131c\u0131 ve hafif bir ko\u015fu egzersizi yakla\u015f\u0131k olarak s\u00fcrer. 30 dakika ve \u00e7ok yo\u011fun gelmiyor. H\u0131z\u0131 korumak i\u00e7in iyi bir temel kural PPP&#039;dir, yani &quot;konu\u015fabilmeli&quot;. Muhtemelen \u00e7o\u011fu i\u00e7in tempo ko\u015fmaktan \u00e7ok ko\u015fudur. Antrenmandan sonra esnemeyi ve yuvarlanmay\u0131 unutmay\u0131n.<\/p>\n<h2>Aral\u0131kl\u0131 e\u011fitim<\/h2>\n<h4>G\u00fc\u00e7: A\u011f\u0131r<\/h4>\n<p>Aral\u0131kl\u0131 antrenmanlarda zaten rahats\u0131zl\u0131k veren b\u00f6lgelere d\u00fczg\u00fcn bir \u015fekilde ula\u015fabilirsiniz. 10 dakika boyunca hafif ve sabit bir tempoda ko\u015fmaya ba\u015flay\u0131n. Bundan sonra bir s\u00fcre gerin ve koltuklar\u0131 a\u00e7\u0131n. Bundan sonra t\u00fcm sadeli\u011fiyle bu \u015fekilde devam eden aral\u0131k k\u0131sm\u0131n\u0131n kendisi ba\u015fl\u0131yor<\/p>\n<ol>\n<li>Bir dakika boyunca ko\u015fabildi\u011finiz kadar ko\u015fun ama yine de tempoya ayak uydurun<\/li>\n<li>Bir sonraki dakika y\u00fcr\u00fcy\u00fcn veya ko\u015fun (yeni ba\u015flayan ko\u015fucular daha uzun bir iyile\u015fme s\u00fcresi yapabilir)<\/li>\n<li>1-2. ad\u0131mlar\u0131 d\u00f6rt kez daha tekrarlay\u0131n<\/li>\n<\/ol>\n<p>Bu nedenle aral\u0131klar toplamda 5 dakika olacakt\u0131r. Sonunda, hafif ve onar\u0131c\u0131 bir tempoda 10 dakika daha ko\u015fun. Antrenmandan sonra esnemeyi ve yuvarlanmay\u0131 unutmay\u0131n.<\/p>\n<h2>Atletizm sahas\u0131nda aral\u0131kl\u0131 antrenman<\/h2>\n<h4>G\u00fc\u00e7: A\u011f\u0131r<\/h4>\n<p>Mesafeleri de\u011ferlendirme konusunda ger\u00e7ekten iyi de\u011filseniz, bu egzersiz atletizm sahas\u0131nda yap\u0131lmal\u0131d\u0131r. Antrenmanda sert vuru\u015flar, pratikte o kadar sert ko\u015fman\u0131z ve sonuna kadar h\u0131z\u0131n\u0131z\u0131 koruyabilmeniz anlam\u0131na gelir. Ancak maksimum performans i\u00e7in \u00e7abalay\u0131n.<\/p>\n<ol>\n<li>Sahan\u0131n etraf\u0131nda yava\u015f bir tempoda birka\u00e7 kez ko\u015farak egzersize ba\u015flay\u0131n.<\/li>\n<li>Birka\u00e7 a\u00e7\u0131l\u0131\u015f esnemesi yap\u0131n<\/li>\n<li>100 m sert \u00e7ekme ko\u015fusu yap\u0131n<\/li>\n<li>1 dk d\u00f6n\u00fc\u015f<\/li>\n<li>200 m sert \u00e7eki\u015f ko\u015fusu yap\u0131n<\/li>\n<li>1 dk d\u00f6n\u00fc\u015f<\/li>\n<li>300 m sert \u00e7eki\u015f ko\u015fusu yap\u0131n<\/li>\n<li>1 dk d\u00f6n\u00fc\u015f<\/li>\n<li>400 metreyi h\u0131zla ko\u015f<\/li>\n<li>Egzersizi tekrar tekrarlay\u0131n. Aral\u0131kl\u0131 antrenmana yeni ba\u015flad\u0131ysan\u0131z bir tur bile yeterlidir<\/li>\n<li>Bir kez daha ko\u015fun ve kaslar\u0131n\u0131z\u0131 dikkatli bir \u015fekilde sallay\u0131n\/esnetin<\/li>\n<\/ol>\n<p>\u00a0<\/p>\n<h2>Tepe antrenman\u0131<\/h2>\n<h4>G\u00fc\u00e7: a\u011f\u0131r maksimum<\/h4>\n<p>Takam\u00e4ki&#039;dekiler ne olaca\u011f\u0131n\u0131 biliyor. T\u0131rmanmas\u0131 en az 1 dakika s\u00fcren, ancak \u00e7ok daha uzun da s\u00fcrebilecek, yeterince dik ve uzun bir tepe bulun. Malminkartano&#039;nun tepesi bir\u00e7ok t\u00fcrdeki yoku\u015f antrenman\u0131 i\u00e7in m\u00fckemmel bir yerdir.<\/p>\n<ol>\n<li>Tepeye bir kez y\u00fcr\u00fcyerek \u0131s\u0131nabilirsiniz<\/li>\n<li>Koltuklar\u0131 uzat\u0131n ve a\u00e7\u0131n<\/li>\n<li>A\u015fa\u011f\u0131 inin ve kendinizi zihinsel olarak haz\u0131rlay\u0131n<\/li>\n<li>Yoku\u015f yukar\u0131 ko\u015fabildi\u011finiz kadar ko\u015fun veya y\u00fcr\u00fcy\u00fcn. H\u0131z\u0131n\u0131z\u0131 sabit tutmaya \u00e7al\u0131\u015f\u0131n.<\/li>\n<li>Nefes al. Hen\u00fcz hi\u00e7bir yeri hissetmediyseniz bir sonraki turda g\u00fcc\u00fc art\u0131r\u0131n.<\/li>\n<li>Yava\u015f\u00e7a a\u015fa\u011f\u0131ya do\u011fru y\u00fcr\u00fcy\u00fcn ve toparlanma s\u00fcresinin \u00f6nceki ko\u015funun sonundan itibaren en az 5 dakika s\u00fcrd\u00fc\u011f\u00fcnden emin olun.<\/li>\n<li>Yoku\u015f ko\u015fusunu 5-10 ko\u015fu olacak \u015fekilde tekrarlay\u0131n. Kendinizi geli\u015ftirdik\u00e7e tekrarlar\u0131 art\u0131r\u0131n<\/li>\n<li>Antrenmandan sonra dikkatli yak\u0131t ikmali, esneme ve yuvarlanma<\/li>\n<\/ol>\n<h2>\u00c7\u0131lg\u0131n tepe antrenman\u0131<\/h2>\n<h4>G\u00fc\u00e7: a\u011f\u0131r maksimum<\/h4>\n<p>Maksimum g\u00fc\u00e7te 75% ile t\u0131rmanman\u0131z yakla\u015f\u0131k 1-2 dakikan\u0131z\u0131 alacak bir tepe veya merdiven bulun.<\/p>\n<ol>\n<li>Bir veya iki kez yoku\u015f yukar\u0131 y\u00fcr\u00fcyerek \u0131s\u0131nabilirsiniz<\/li>\n<li>Esneme<\/li>\n<li>A\u015fa\u011f\u0131 geri gel<\/li>\n<li>Yakla\u015f\u0131k 75% g\u00fcc\u00fcyle tepeye do\u011fru ko\u015fun, b\u00f6ylece zirvede \u00f6lmemelisiniz<\/li>\n<li>Hemen \u00fcstte 10 \u015f\u0131nav \u00e7ekin<\/li>\n<li>\u015e\u0131navdan sonra tekrar a\u015fa\u011f\u0131 ko\u015fun<\/li>\n<li>Performans\u0131 5-10 kez tekrarlay\u0131n. Ba\u015flang\u0131\u00e7ta makul bir miktarla yetinmelisiniz.<\/li>\n<li>Antrenmandan sonra dikkatli yak\u0131t ikmali, esneme ve yuvarlanma.<\/li>\n<\/ol>\n<h2>Ormanda h\u0131zl\u0131 oyun<\/h2>\n<h4>G\u00fc\u00e7: orta-a\u011f\u0131r<\/h4>\n<p>\u0130sve\u00e7li dayan\u0131kl\u0131l\u0131k sporcular\u0131, h\u0131zl\u0131 oyun antrenman y\u00f6ntemini zaten 30&#039;lu y\u0131llarda, defalarca kaybettikleri Finli rakiplerini yenmenin yollar\u0131n\u0131 hararetle d\u00fc\u015f\u00fcn\u00fcrken geli\u015ftirdiler. Yeni antrenman y\u00f6nteminin \u00e7ok etkili oldu\u011fu kan\u0131tland\u0131 ve bug\u00fcn hala d\u00fcnyan\u0131n en iyi sporcular\u0131n\u0131n antrenmanlar\u0131n\u0131n \u00f6nemli bir par\u00e7as\u0131.<\/p>\n<p>H\u0131z egzersizleri aral\u0131kl\u0131 antrenmana benzer, ancak \u00e7o\u011fu zaman o kadar yo\u011fun de\u011fildir. Ritim egzersizleri ayn\u0131 zamanda kendi v\u00fccudunuzu dinlemeniz ve de\u011fi\u015fkenlik i\u00e7in daha fazla alan sa\u011flar \u00e7\u00fcnk\u00fc bunlar aral\u0131klar kadar sistematik bir \u015fekilde yap\u0131land\u0131r\u0131lmam\u0131\u015ft\u0131r.<\/p>\n<p>Ana fikir, ko\u015fucunun antrenman s\u0131ras\u0131nda ritmini ve h\u0131z\u0131n\u0131 antrenman hedeflerine ba\u011fl\u0131 olarak tekrar tekrar de\u011fi\u015ftirmesidir. Varyasyonlar bir\u00e7ok farkl\u0131 \u015fekilde uygulanabilir. \u00d6rne\u011fin ko\u015farken m\u00fczik dinleyebilir ve koroya her bas\u0131\u015f\u0131n\u0131zda tempoyu daha s\u0131k\u0131 bir tempoya de\u011fi\u015ftirebilirsiniz. Alternatif olarak, bir arkada\u015f\u0131n\u0131zla ko\u015fabilirsiniz ve d\u00f6n\u00fc\u015f\u00fcml\u00fc olarak biri sert bir \u015fekilde \u00e7ekerken di\u011feri ona yeti\u015fmeye \u00e7al\u0131\u015f\u0131r. En \u00f6nemli \u015fey, egzersizi \u00f6nceden \u00e7ok dikkatli planlamaman\u0131zd\u0131r ve i\u00e7inde \u00e7ok fazla h\u0131z de\u011fi\u015fimi olacakt\u0131r.<\/p>\n<p>Burada \u00f6nerilen egzersiz, ormandaki ta\u015flara, a\u011fa\u00e7 k\u00fct\u00fcklerine ve di\u011fer harikalara tepki vermek zorunda kalarak d\u00fcz olmayan bir y\u00fczeyde ko\u015fabilece\u011finiz ormanda ger\u00e7ekle\u015ftirilir. Bu, dayan\u0131kl\u0131l\u0131k antrenman\u0131na ek olarak m\u00fckemmel bir koordinasyon antrenman\u0131d\u0131r. \u0130lk olarak, yeterince parkur oldu\u011funu bildi\u011finiz bir ormanda \u0131s\u0131nma temposu ko\u015fun. M\u00fcmk\u00fcn oldu\u011fu kadar uzun s\u00fcre net bir \u015fekilde daha sert ko\u015fun, ard\u0131ndan yava\u015f bir ko\u015fuya do\u011fru yava\u015flay\u0131n. Bir sonraki bahsi halledebilece\u011finizi hissetti\u011finiz anda ba\u015flat\u0131n. \u00d6nemli olan v\u00fccudun mesajlar\u0131n\u0131 dinlemek ve egzersizi ona g\u00f6re yapmakt\u0131r. Bazen tempo oyunu di\u011fer g\u00fcnlere g\u00f6re \u00e7ok daha kat\u0131d\u0131r. Sen karar ver! Yapabildi\u011finiz kadar uzun s\u00fcre daha keskin vuru\u015flar yap\u0131n, ard\u0131ndan geri bildirim olarak yava\u015f bir tempoda eve do\u011fru ko\u015fun. Son olarak elbette esneme ve yuvarlanma.<\/p>\n<h2>H\u0131z antrenman\u0131 ve atlama antrenman\u0131\u00a0<\/h2>\n<p>H\u0131z ve patlay\u0131c\u0131l\u0131k antrenman\u0131 hem rekabet\u00e7i bir sporcunun hem de profesyonel bir sporcunun antrenman program\u0131n\u0131n \u00f6nemli bir par\u00e7as\u0131d\u0131r. Performanslarda ama\u00e7 v\u00fccudun b\u0131rakabilece\u011fi kadar g\u00fc\u00e7 \u00fcretmek olup, tekrar s\u00fcreleri ve tekrar say\u0131lar\u0131 k\u0131sad\u0131r. Bunun yerine, v\u00fccudun bir sonraki performans i\u00e7in yeterince toparlanmas\u0131n\u0131 sa\u011flayacak \u015fekilde iyile\u015fme s\u00fcreleri yeterince uzun tutulmal\u0131d\u0131r. Her zaman tamamen bireysel performansa odaklanmal\u0131s\u0131n\u0131z. \u00a0<\/p>\n<h2>Z\u0131plama ve s\u0131\u00e7rama egzersizi<\/h2>\n<p>Her zaman y\u00fcksek kaliteli performansa odaklan\u0131n ve bacaklar\u0131n\u0131za iyile\u015fmesi i\u00e7in bolca zaman tan\u0131y\u0131n. Z\u0131plarken ritmi de\u011fi\u015ftirmeye ve esnek bir \u015fekilde z\u0131plamaya odaklan\u0131n. S\u0131\u00e7ramalarda ve en zorlu atlamalarda maksimum g\u00fc\u00e7 \u00e7\u0131k\u0131\u015f\u0131na odaklan\u0131n.\u00a0<\/p>\n<ul>\n<li>Is\u0131nma (ma\u00e7 hareketi, ip atlama, diz kald\u0131rma ritimleri) ve birka\u00e7 esneme\n<ul>\n<li>5-10 dakika<\/li>\n<\/ul>\n<\/li>\n<li>Her be\u015finci atlamada bir hafif atlamadan kaynaklanan keskin bir \u00e7aba\n<ul>\n<li>Arada 5 y\u00fcksek atlama \/ 3 tur \/ 30 saniye toparlanma<\/li>\n<\/ul>\n<\/li>\n<li>D\u00fcz s\u0131\u00e7rama ritmi yerinde de\u011fil\n<ul>\n<li>Arada 20 atlama \/ 3 tur \/ 30 saniye toparlanma<\/li>\n<\/ul>\n<\/li>\n<li>Yukar\u0131ya do\u011fru denge \u00e7abas\u0131, atlama s\u0131ras\u0131nda dizler g\u00f6\u011fse do\u011fru\n<ul>\n<li>5 y\u00fcksek atlama \/ 3 tur \/ arada 1 dakikal\u0131k dinlenme<\/li>\n<\/ul>\n<\/li>\n<li>\u00c7abay\u0131 ve d\u00f6nmeyi dengeleyin (m\u00fcmk\u00fcn oldu\u011funca \u00e7ok tur)\n<ul>\n<li>5 y\u00fcksek atlama \/ 3 tur \/ arada 1 dakikal\u0131k dinlenme<\/li>\n<\/ul>\n<\/li>\n<li>Performans boyunca di\u011fer diziniz havada yatay olacak \u015fekilde bir bacakla \u00e7aba g\u00f6sterin. \u0130ten bacak bir kancada di\u011ferinin yan\u0131nda y\u00fcr\u00fcd\u00fckten sonra keskin bir hareketle yere geri d\u00f6ner.\n<ul>\n<li>Arada 5 y\u00fcksek atlama \/ 3 tur \/ 30 saniye toparlanma<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p>So\u011fuma ve hafif esneme hareketleri<\/p>\n<h2>Sprint antrenman\u0131<\/h2>\n<p>Sprint antrenman\u0131 i\u00e7in, h\u0131zlanan bir vuru\u015f yapabilece\u011finiz yakla\u015f\u0131k 100 m d\u00fczl\u00fc\u011fe ihtiyac\u0131n\u0131z vard\u0131r. T\u00fcm sprintlerde m\u00fcmk\u00fcn oldu\u011funca fazla h\u0131z \u00fcretmeye ve ayn\u0131 zamanda h\u0131z\u0131 korumaya odaklan\u0131n. En \u00f6nemli k\u0131s\u0131m h\u0131zlanma a\u015famas\u0131d\u0131r.<\/p>\n<ol>\n<li>5-10 dakika ko\u015farak \u0131s\u0131n<\/li>\n<li>A\u00e7\u0131l\u0131\u015f uzatmalar\u0131<\/li>\n<li>3 x 40 m h\u0131zla 90%&#039;yi \u00e7ekin - arada y\u00fcr\u00fcyerek dinlenme<\/li>\n<li>5 dakika mola<\/li>\n<li>3 x 60 m h\u0131zla 90%&#039;yi \u00e7ekin - arada y\u00fcr\u00fcyerek dinlenme<\/li>\n<li>5 dakika mola<\/li>\n<li>3 x 60 m 100%&#039;yi h\u0131zla \u00e7ekin - arada y\u00fcr\u00fcyerek dinlenme<\/li>\n<li>5 dakika mola<\/li>\n<li>3\u00d75 atlama. Setler aras\u0131nda yakla\u015f\u0131k 1 dakikal\u0131k dinlenme<\/li>\n<li>E\u015fit efor sarf edilen yerlerden \u00fc\u00e7l\u00fc atlama ba\u015flar. 3\u00d75 performanslar. Setler aras\u0131nda 1 dk mola<\/li>\n<li>Restoratif Ko\u015fu ve esneme \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0<\/li>\n<\/ol>\n<h2>G\u00fc\u00e7 antrenman\u0131<\/h2>\n<p>G\u00fc\u00e7 antrenman\u0131 temel g\u00fc\u00e7 ve kuvvet dayan\u0131kl\u0131l\u0131\u011f\u0131n\u0131n geli\u015ftirilmesine odaklan\u0131r; yani egzersizler kendi v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131n\u0131zla yap\u0131l\u0131r ve setler uzundur. A\u011f\u0131rl\u0131k salonunda kuvvet antrenman\u0131 yapan sporcular da bunu yapabilir ancak aralar\u0131na v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131 antrenman\u0131n\u0131 da eklemeye de\u011fer.<\/p>\n<p>Egzersizler biterse veya s\u0131k\u0131c\u0131 olmaya ba\u015flarsa Paul&#039;den daha fazlas\u0131n\u0131 isteyin.<\/p>\n<h2>Egzersiz 1 \u2013 t\u00fcm v\u00fccut i\u00e7in geleneksel fitness egzersizi<\/h2>\n<p>Fitness \u00e7emberi bundan daha geleneksel olamaz. Egzersiz rotasyonel bir egzersiz olarak yap\u0131l\u0131r, b\u00f6ylece bir hareket biter bitmez bir hareketten di\u011ferine ge\u00e7ersiniz. Bir fitness devresinde t\u00fcm v\u00fccut sistematik olarak kaplan\u0131r ve bireysel kas gruplar\u0131n\u0131n, ba\u015fka bir gruba y\u00f6nelik hareketler yaparken toparlanmas\u0131na olanak sa\u011flan\u0131r. Bu nedenle uzun molalara gerek yoktur. Hareketleri t\u00fcm zaman boyunca dayanabilece\u011finiz bir h\u0131zda yap\u0131n.<\/p>\n<p>Bireysel hareketler zamana kar\u015f\u0131 yap\u0131l\u0131r ve saat daima hareketten sonra duyurulur. Egzersizin \u00e7ok kolay oldu\u011funu d\u00fc\u015f\u00fcn\u00fcyorsan\u0131z saatteki s\u00fcreyi art\u0131r\u0131n veya ilk turdan sonra ba\u015fka bir tur yap\u0131n. \u00c7ok zorlay\u0131c\u0131ysa biraz ara verin veya hareketlerin daha kolay versiyonlar\u0131n\u0131 yap\u0131n. Gerekirse egzersiz program\u0131n\u0131n sonundaki egzersiz talimatlar\u0131na bak\u0131n.<\/p>\n<p>Egzersiz yakla\u015f\u0131k 30 dakika s\u00fcrer.<\/p>\n<table>\n<tbody>\n<tr>\n<td width=\"47\">\n<p><strong>\u00a0<\/strong><\/p>\n<\/td>\n<td width=\"416\">\n<p><strong>Hareket \/ performans<\/strong><\/p>\n<\/td>\n<td width=\"179\">\n<p><strong>S\u00fcre \/ Adet <\/strong><\/p>\n<\/td>\n<\/tr>\n<tr>\n<td width=\"47\">\n<p>1<\/p>\n<\/td>\n<td width=\"416\">\n<p>Dikkatli \u0131s\u0131nma. Eklemlerin hareket aral\u0131\u011f\u0131n\u0131 a\u00e7\u0131n ve ger\u00e7ekle\u015ftirmeden \u00f6nce kaslar\u0131 \u0131s\u0131t\u0131n (diz kald\u0131rma, atlama krikolar\u0131, ip atlama, g\u00f6lge boksu). Ayr\u0131ca birka\u00e7 a\u00e7\u0131l\u0131\u015f esnemesi yapmay\u0131 da unutmay\u0131n.<\/p>\n<\/td>\n<td width=\"179\">\n<p>5-10 dakika<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td width=\"47\">\n<p>2<\/p>\n<\/td>\n<td width=\"416\">\n<p>Basmak<\/p>\n<\/td>\n<td width=\"179\">\n<p>30 s<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td width=\"47\">\n<p>3<\/p>\n<\/td>\n<td width=\"416\">\n<p>Oturmak (temel kar\u0131n kas hareketi) \u00a0<\/p>\n<\/td>\n<td width=\"179\">\n<p>30 s<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td width=\"47\">\n<p>4<\/p>\n<\/td>\n<td width=\"416\">\n<p>Y\u00fcz\u00fcc\u00fc\u00a0<\/p>\n<\/td>\n<td width=\"179\">\n<p>30 s<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td width=\"47\">\n<p>5<\/p>\n<\/td>\n<td width=\"416\">\n<p>Temel \u00e7\u00f6melme<\/p>\n<\/td>\n<td width=\"179\">\n<p>45 s<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td width=\"47\">\n<p>6<\/p>\n<\/td>\n<td width=\"416\">\n<p>Tahta<\/p>\n<\/td>\n<td width=\"179\">\n<p>1 dakika<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td width=\"47\">\n<p>7<\/p>\n<\/td>\n<td width=\"416\">\n<p>Geni\u015f tutu\u015flu push-up<\/p>\n<\/td>\n<td width=\"179\">\n<p>30 s<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td width=\"47\">\n<p>8<\/p>\n<\/td>\n<td width=\"416\">\n<p>Mide kramp\u0131<\/p>\n<\/td>\n<td width=\"179\">\n<p>30 s<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td width=\"47\">\n<p>9<\/p>\n<\/td>\n<td width=\"416\">\n<p>\u00dcst g\u00f6vdenin yatma pozisyonundan kald\u0131r\u0131lmas\u0131<\/p>\n<\/td>\n<td width=\"179\">\n<p>30 s<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td width=\"47\">\n<p>10<\/p>\n<\/td>\n<td width=\"416\">\n<p>\u00c7\u00f6melme atlama<\/p>\n<\/td>\n<td width=\"179\">\n<p>45 s<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td width=\"47\">\n<p>11<\/p>\n<\/td>\n<td width=\"416\">\n<p>Tahta<\/p>\n<\/td>\n<td width=\"179\">\n<p>1 dakika<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td width=\"47\">\n<p>12<\/p>\n<\/td>\n<td width=\"416\">\n<p>Bacak havada \u015f\u0131nav<\/p>\n<\/td>\n<td width=\"179\">\n<p>30 s<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td width=\"47\">\n<p>13<\/p>\n<\/td>\n<td width=\"416\">\n<p>Ba\u011flay\u0131c\u0131<\/p>\n<\/td>\n<td width=\"179\">\n<p>30 s<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td width=\"47\">\n<p>14<\/p>\n<\/td>\n<td width=\"416\">\n<p>Yatarken bacaklar\u0131 kald\u0131rmak<\/p>\n<\/td>\n<td width=\"179\">\n<p>30 s<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td width=\"47\">\n<p>15<\/p>\n<\/td>\n<td width=\"416\">\n<p>\u00c7\u00f6melme atlama<\/p>\n<\/td>\n<td width=\"179\">\n<p>45 s<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td width=\"47\">\n<p>16<\/p>\n<\/td>\n<td width=\"416\">\n<p>Genel ma\u011faza<\/p>\n<\/td>\n<td width=\"179\">\n<p>45 s<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td width=\"47\">\n<p>17<\/p>\n<\/td>\n<td width=\"416\">\n<p>Tahta<\/p>\n<\/td>\n<td width=\"179\">\n<p>1 dakika<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td width=\"47\">\n<p>18<\/p>\n<\/td>\n<td width=\"416\">\n<p>Son so\u011futma. \u0130lk \u0131s\u0131nma a\u015famas\u0131ndaki prensiplerin ayn\u0131s\u0131n\u0131 kullanarak hafif onar\u0131c\u0131 egzersizler yap\u0131n. Kulland\u0131\u011f\u0131n\u0131z kaslar\u0131 k\u0131saca esnetin. Sonunda sallan\u0131yor ve yuvarlan\u0131yor.<\/p>\n<\/td>\n<td width=\"179\">\n<p>5-10 dakika<\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h2>Egzersiz 2 \u2013 Yava\u015f tutu\u015f ve duru\u015f kontrol egzersizleri<\/h2>\n<p>Bu al\u0131\u015ft\u0131rmada uzun tutu\u015flar\u0131n ve zorlu pozisyonlar\u0131n tad\u0131n\u0131 \u00e7\u0131kar\u0131yoruz. Egzersiz \u00f6zellikle orta g\u00f6vdenin kontrol\u00fcn\u00fc g\u00fc\u00e7lendirir. Orta g\u00f6vde kaslar\u0131n\u0131 gererek t\u00fcm hareketlerde g\u00fc\u00e7l\u00fc bir destek sa\u011flamaya \u00e7al\u0131\u015f\u0131n ve t\u00fcm hareketleri yava\u015f, kontroll\u00fc ve hedef pozisyonu koruyarak yap\u0131n.<\/p>\n<p>Gerekirse, zorluk seviyesini art\u0131rmak veya azaltmak i\u00e7in saate daha fazla veya daha az zaman ay\u0131rabilirsiniz. Hareketlerin ba\u015flang\u0131\u00e7 pozisyonlar\u0131 di\u011fer egzersizlerden ve program\u0131n sonundan tan\u0131d\u0131kt\u0131r ancak egzersizin kendisinde daha ayr\u0131nt\u0131l\u0131 talimatlar bulabilirsiniz. Her hareket aras\u0131nda 10-30 sn ara verin.<\/p>\n<p>Egzersizin ana k\u0131sm\u0131n\u0131n 2-3 turunu yap\u0131n. \u00a0<\/p>\n<p>Egzersiz yakla\u015f\u0131k 30 dakika s\u00fcrer.<\/p>\n<table>\n<tbody>\n<tr>\n<td width=\"47\">\n<p><strong>\u00a0<\/strong><\/p>\n<\/td>\n<td width=\"416\">\n<p><strong>Hareket \/ performans<\/strong><\/p>\n<\/td>\n<td width=\"179\">\n<p><strong>S\u00fcre \/ Adet <\/strong><\/p>\n<\/td>\n<\/tr>\n<tr>\n<td width=\"47\">\n<p>1<\/p>\n<\/td>\n<td width=\"416\">\n<p>Dikkatli \u0131s\u0131nma. Eklemlerin hareket aral\u0131\u011f\u0131n\u0131 a\u00e7\u0131n ve ger\u00e7ekle\u015ftirmeden \u00f6nce kaslar\u0131 \u0131s\u0131t\u0131n (diz kald\u0131rma, atlama krikolar\u0131, ip atlama, g\u00f6lge boksu). Ayr\u0131ca birka\u00e7 a\u00e7\u0131l\u0131\u015f esnemesi yapmay\u0131 da unutmay\u0131n.<\/p>\n<\/td>\n<td width=\"179\">\n<p>5-10 dakika<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td width=\"47\">\n<p>2<\/p>\n<\/td>\n<td width=\"416\">\n<p><em>\u015e\u0131nav konumu<\/em><\/p>\n<\/td>\n<td width=\"179\">\n<p>45 s<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td width=\"47\">\n<p>3<\/p>\n<\/td>\n<td width=\"416\">\n<p>\u00a0\u00a0 Bir eliyle d\u00f6ner, di\u011fer eliyle tavana do\u011fru d\u00f6ner<\/p>\n<\/td>\n<td width=\"179\">\n<p>30 s<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td width=\"47\">\n<p>4<\/p>\n<\/td>\n<td width=\"416\">\n<p>\u00a0\u00a0 Omuzda \u00e7apraz kolla yap\u0131lan bir dokunu\u015f<\/p>\n<\/td>\n<td width=\"179\">\n<p>30 s<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td width=\"47\">\n<p>5<\/p>\n<\/td>\n<td width=\"416\">\n<p>\u00a0\u00a0 Dirsekle d\u00f6n\u00fc\u015f\u00fcml\u00fc olarak dizinize dokunmak<\/p>\n<\/td>\n<td width=\"179\">\n<p>30 s<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td width=\"47\">\n<p>6<\/p>\n<\/td>\n<td width=\"416\">\n<p>\u00a0\u00a0 \u00c7apraz kol ve bacak uzatmas\u0131<\/p>\n<\/td>\n<td width=\"179\">\n<p>30 s<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td width=\"47\">\n<p>7<\/p>\n<\/td>\n<td width=\"416\">\n<p>\u00a0\u00a0 30 saniye s\u00fcren 1 \u015f\u0131nav, yani 15 saniye a\u015fa\u011f\u0131 ve 15 saniye yukar\u0131<\/p>\n<\/td>\n<td width=\"179\">\n<p>30 s<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td width=\"47\">\n<p>8<\/p>\n<\/td>\n<td width=\"416\">\n<p>\u00a0<\/p>\n<\/td>\n<td width=\"179\">\n<p>\u00a0<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td width=\"47\">\n<p>9<\/p>\n<\/td>\n<td width=\"416\">\n<p><em>Kar\u0131n tutu\u015fu <\/em><\/p>\n<\/td>\n<td width=\"179\">\n<p>45 s<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td width=\"47\">\n<p>10<\/p>\n<\/td>\n<td width=\"416\">\n<p>\u00a0\u00a0 De\u011fi\u015fimden sonra bir baca\u011f\u0131n\u0131z\u0131 belirgin bir \u015fekilde yukar\u0131 kald\u0131r\u0131n<\/p>\n<\/td>\n<td width=\"179\">\n<p>30 s<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td width=\"47\">\n<p>11<\/p>\n<\/td>\n<td width=\"416\">\n<p>\u00a0\u00a0 Bisiklet pedal\u0131 \u00e7evirir gibi ayaklar\u0131n\u0131zla pedal \u00e7evirin<\/p>\n<\/td>\n<td width=\"179\">\n<p>30 s<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td width=\"47\">\n<p>12<\/p>\n<\/td>\n<td width=\"416\">\n<p>\u00a0\u00a0 Bacaklar\u0131n\u0131z\u0131 yanlara do\u011fru \u00e7aprazlay\u0131n. Her seferinde ayaklar\u0131n\u0131z\u0131n pozisyonunu de\u011fi\u015ftirin<\/p>\n<\/td>\n<td width=\"179\">\n<p>30 s<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td width=\"47\">\n<p>13<\/p>\n<\/td>\n<td width=\"416\">\n<p>\u00a0\u00a0 Rus B\u00fck\u00fcm<\/p>\n<\/td>\n<td width=\"179\">\n<p>30 s<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td width=\"47\">\n<p>14<\/p>\n<\/td>\n<td width=\"416\">\n<p>\u00a0<\/p>\n<\/td>\n<td width=\"179\">\n<p>\u00a0<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td width=\"47\">\n<p>15<\/p>\n<\/td>\n<td width=\"416\">\n<p><em>Tahta<\/em><\/p>\n<\/td>\n<td width=\"179\">\n<p>45 s<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td width=\"47\">\n<p>16<\/p>\n<\/td>\n<td width=\"416\">\n<p>\u00a0\u00a0 S\u0131rayla bacaklar\u0131n\u0131z\u0131 yerden kald\u0131r\u0131n<\/p>\n<\/td>\n<td width=\"179\">\n<p>30 s<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td width=\"47\">\n<p>17<\/p>\n<\/td>\n<td width=\"416\">\n<p>\u00a0\u00a0 Bir baca\u011f\u0131n\u0131z\u0131 yerden kald\u0131r\u0131n<\/p>\n<\/td>\n<td width=\"179\">\n<p>30 s<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td width=\"47\">\n<p>18<\/p>\n<\/td>\n<td width=\"416\">\n<p>\u00a0\u00a0 Bir baca\u011f\u0131n\u0131z\u0131 yerden kald\u0131r\u0131n<\/p>\n<\/td>\n<td width=\"179\">\n<p>30 s<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td width=\"47\">\n<p>19<\/p>\n<\/td>\n<td width=\"416\">\n<p>\u00a0\u00a0 Alternatif olarak bir elinizi yerden kald\u0131r\u0131n<\/p>\n<\/td>\n<td width=\"179\">\n<p>30 s<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td width=\"47\">\n<p>20<\/p>\n<\/td>\n<td width=\"416\">\n<p>\u00a0<\/p>\n<\/td>\n<td width=\"179\">\n<p>\u00a0<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td width=\"47\">\n<p>21<\/p>\n<\/td>\n<td width=\"416\">\n<p>Son so\u011futma. \u0130lk \u0131s\u0131nma a\u015famas\u0131ndaki prensiplerin ayn\u0131s\u0131n\u0131 kullanarak hafif onar\u0131c\u0131 egzersizler yap\u0131n. Kulland\u0131\u011f\u0131n\u0131z kaslar\u0131 k\u0131saca esnetin. Sonunda sallan\u0131yor ve yuvarlan\u0131yor.<\/p>\n<\/td>\n<td width=\"179\">\n<p>5-10 dakika<\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h2>Al\u0131\u015ft\u0131rma 3 \u2013 AMRAP\u00a0<\/h2>\n<p>Amrap kelimelerden gelir <em>m\u00fcmk\u00fcn oldu\u011fu kadar \u00e7ok tur. <\/em>Bunlar g\u00fczel egzersizler \u00e7\u00fcnk\u00fc y\u00fczeyde terleyece\u011finizi ve kendinizin s\u0131n\u0131rlar\u0131n\u0131 zorlayabilece\u011finizi garanti ediyorlar, ayr\u0131ca egzersizin yap\u0131s\u0131 da en iyi g\u00fcn olmasa bile i\u015fi kolayla\u015ft\u0131rman\u0131za olanak tan\u0131yor. Amrap, belirli miktarda hareket yap\u0131p ard\u0131ndan bir sonrakine ge\u00e7erek \u00e7al\u0131\u015f\u0131r. T\u00fcm hareketler bitti\u011finde tura ba\u015ftan ba\u015flayal\u0131m. T\u00fcm d\u00f6ng\u00fc istedi\u011finiz kadar uzun s\u00fcr\u00fcyor ve ama\u00e7 elbette bu s\u00fcre i\u00e7inde m\u00fcmk\u00fcn oldu\u011funca \u00e7ok say\u0131da tam tur toplamak. Egzersizi tekrar yapmay\u0131 planl\u0131yorsan\u0131z, kendinizle yar\u0131\u015fmaya de\u011fer.<\/p>\n<p>Amrap&#039;imiz bu sefer 20 dakika s\u00fcr\u00fcyor, bunun \u00fczerine belli bir \u0131s\u0131nma ve esneme de yap\u0131l\u0131yor. \u0130htiyac\u0131n\u0131z oldu\u011funda mola verebilirsiniz, ancak amac\u0131n m\u00fcmk\u00fcn oldu\u011fu kadar \u00e7ok tur yapmak oldu\u011funu unutmay\u0131n!<\/p>\n<p>Egzersiz toplamda yakla\u015f\u0131k 40 dakika s\u00fcrer.<\/p>\n<table>\n<tbody>\n<tr>\n<td width=\"47\">\n<p><strong>\u00a0<\/strong><\/p>\n<\/td>\n<td width=\"416\">\n<p><strong>Hareket \/ performans<\/strong><\/p>\n<\/td>\n<td width=\"179\">\n<p><strong>S\u00fcre \/ Adet <\/strong><\/p>\n<\/td>\n<\/tr>\n<tr>\n<td width=\"47\">\n<p>1<\/p>\n<\/td>\n<td width=\"416\">\n<p>Dikkatli \u0131s\u0131nma. Eklemlerin hareket aral\u0131\u011f\u0131n\u0131 a\u00e7\u0131n ve ger\u00e7ekle\u015ftirmeden \u00f6nce kaslar\u0131 \u0131s\u0131t\u0131n (diz kald\u0131rma, atlama krikolar\u0131, ip atlama, g\u00f6lge boksu). Ayr\u0131ca birka\u00e7 a\u00e7\u0131l\u0131\u015f esnemesi yapmay\u0131 da unutmay\u0131n.<\/p>\n<\/td>\n<td width=\"179\">\n<p>5-10 dakika<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td width=\"47\">\n<p>2<\/p>\n<\/td>\n<td width=\"416\">\n<p>Basmak<\/p>\n<\/td>\n<td width=\"179\">\n<p>10 par\u00e7a<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td width=\"47\">\n<p>3<\/p>\n<\/td>\n<td width=\"416\">\n<p>Kar\u0131n krizi VEYA ba\u011flay\u0131c\u0131<\/p>\n<\/td>\n<td width=\"179\">\n<p>10 par\u00e7a<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td width=\"47\">\n<p>4<\/p>\n<\/td>\n<td width=\"416\">\n<p>Genel ma\u011faza<\/p>\n<\/td>\n<td width=\"179\">\n<p>10 par\u00e7a<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td width=\"47\">\n<p>5<\/p>\n<\/td>\n<td width=\"416\">\n<p>Temel \u00e7\u00f6melme<\/p>\n<\/td>\n<td width=\"179\">\n<p>15 adet<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td width=\"47\">\n<p>6<\/p>\n<\/td>\n<td width=\"416\">\n<p>da\u011f t\u0131rman\u0131c\u0131s\u0131<\/p>\n<\/td>\n<td width=\"179\">\n<p>30 adet<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td width=\"47\">\n<p>7<\/p>\n<\/td>\n<td width=\"416\">\n<p>Ters Burpee<\/p>\n<\/td>\n<td width=\"179\">\n<p>10 par\u00e7a<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td width=\"47\">\n<p>8<\/p>\n<\/td>\n<td width=\"416\">\n<p>Son so\u011futma. \u0130lk \u0131s\u0131nma a\u015famas\u0131ndaki prensiplerin ayn\u0131s\u0131n\u0131 kullanarak hafif onar\u0131c\u0131 egzersizler yap\u0131n. Kulland\u0131\u011f\u0131n\u0131z kaslar\u0131 k\u0131saca esnetin. Sonunda sallan\u0131yor ve yuvarlan\u0131yor.<\/p>\n<\/td>\n<td width=\"179\">\n<p>5-10 dakika<\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h2>Al\u0131\u015ft\u0131rma 4 \u2013 Kart Destesi\u00a0\u00a0<\/h2>\n<p>Bir deste kart e\u011flenceli bir egzersizdir \u00e7\u00fcnk\u00fc her seferinde farkl\u0131d\u0131r. Ayr\u0131ca farkl\u0131 \u00fclkelere kar\u015f\u0131l\u0131k gelen hareketleri kendi tercihlerinize g\u00f6re \u00f6zg\u00fcrce uygulayabilir ve de\u011fi\u015ftirebilirsiniz. E\u011fitim fikri basittir. D\u00fczg\u00fcn bir \u015fekilde kar\u0131\u015ft\u0131r\u0131lmas\u0131 gereken bir kart destesine ihtiyac\u0131n\u0131z var. Bundan sonra desteden birer birer kart \u00e7ekmeye ba\u015flars\u0131n\u0131z. \u00dclke her zaman yap\u0131lmas\u0131 gereken hamleyi ve par\u00e7a say\u0131s\u0131n\u0131 belirtir. As elbette 14&#039;t\u00fcr. Bazen deste ac\u0131mas\u0131zd\u0131r ve birbiri ard\u0131na zorlu hamleler yapar. Kalbi zay\u0131f olanlar i\u00e7in de\u011fil.<\/p>\n<p>Egzersiz toplamda yakla\u015f\u0131k 40 dakika s\u00fcrer.<\/p>\n<table>\n<tbody>\n<tr>\n<td width=\"47\">\n<p><strong>\u00a0<\/strong><\/p>\n<\/td>\n<td width=\"416\">\n<p><strong>Hareket \/ performans<\/strong><\/p>\n<\/td>\n<td width=\"179\">\n<p><strong>S\u00fcre \/ Adet <\/strong><\/p>\n<\/td>\n<\/tr>\n<tr>\n<td width=\"47\">\n<p>1<\/p>\n<\/td>\n<td width=\"416\">\n<p>Dikkatli \u0131s\u0131nma. Eklemlerin hareket aral\u0131\u011f\u0131n\u0131 a\u00e7\u0131n ve ger\u00e7ekle\u015ftirmeden \u00f6nce kaslar\u0131 \u0131s\u0131t\u0131n (diz kald\u0131rma, atlama krikolar\u0131, ip atlama, g\u00f6lge boksu). Ayr\u0131ca birka\u00e7 a\u00e7\u0131l\u0131\u015f esnemesi yapmay\u0131 da unutmay\u0131n.<\/p>\n<\/td>\n<td width=\"179\">\n<p>5-10 dakika<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td width=\"47\">\n<p>2<\/p>\n<\/td>\n<td width=\"416\">\n<p>Hertta - Oturmak<\/p>\n<\/td>\n<td width=\"179\">\n<p>Kart\u0131n belirtti\u011fi tutar<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td width=\"47\">\n<p>3<\/p>\n<\/td>\n<td width=\"416\">\n<p>Kare \u2013 Step Squat (her iki ayak \u00fczerinde kartta g\u00f6sterilen miktar kadar)<\/p>\n<\/td>\n<td width=\"179\">\n<p>Kart\u0131n belirtti\u011fi tutar<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td width=\"47\">\n<p>4<\/p>\n<\/td>\n<td width=\"416\">\n<p>Pot - Market<\/p>\n<\/td>\n<td width=\"179\">\n<p>Kart\u0131n belirtti\u011fi tutar<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td width=\"47\">\n<p>5<\/p>\n<\/td>\n<td width=\"416\">\n<p>\u00c7apraz \u2013 \u015e\u0131nav<\/p>\n<\/td>\n<td width=\"179\">\n<p>Kart\u0131n belirtti\u011fi tutar<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td width=\"47\">\n<p>6<\/p>\n<\/td>\n<td width=\"416\">\n<p>Jokeri \u2013 10 par\u00e7a elmas \u015f\u0131nav<\/p>\n<\/td>\n<td width=\"179\">\n<p>\u00a0<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td width=\"47\">\n<p>8<\/p>\n<\/td>\n<td width=\"416\">\n<p>Son so\u011futma. \u0130lk \u0131s\u0131nma a\u015famas\u0131ndaki prensiplerin ayn\u0131s\u0131n\u0131 kullanarak hafif onar\u0131c\u0131 egzersizler yap\u0131n. Kulland\u0131\u011f\u0131n\u0131z kaslar\u0131 k\u0131saca esnetin. Sonunda sallan\u0131yor ve yuvarlan\u0131yor.<\/p>\n<\/td>\n<td width=\"179\">\n<p>5-10 dakika<\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h2>Al\u0131\u015ft\u0131rma 5 \u2013 S\u0131k\u0131c\u0131 ama etkili \u00a0\u00a0<\/h2>\n<p>Bu egzersiz \u00e7ok basit ve hatta baz\u0131lar\u0131na s\u0131k\u0131c\u0131 bile gelebilir. Ancak orta g\u00f6vde ve kollar\u0131n kassal dayan\u0131kl\u0131l\u0131\u011f\u0131n\u0131 ve dayan\u0131kl\u0131l\u0131\u011f\u0131n\u0131 g\u00fc\u00e7lendirmede son derece etkilidir. S\u00fcreyi veya tekrar say\u0131s\u0131n\u0131 art\u0131rarak egzersizi zorla\u015ft\u0131rabilir, dizlerinizi yere koyarak hareketleri hafifleterek kolayla\u015ft\u0131rabilirsiniz. Yaln\u0131zca iki hareket var ama onlardan daha fazlas\u0131 var.<\/p>\n<p>Ka\u00e7abilmeniz i\u00e7in arka plana iyi bir \u00e7alma listesi veya sesli kitap koymaya de\u011fer.<\/p>\n<p>Egzersiz yakla\u015f\u0131k 30 dakika s\u00fcrer.<\/p>\n<table>\n<tbody>\n<tr>\n<td width=\"47\">\n<p><strong>\u00a0<\/strong><\/p>\n<\/td>\n<td width=\"416\">\n<p><strong>Hareket \/ performans<\/strong><\/p>\n<\/td>\n<td width=\"179\">\n<p><strong>S\u00fcre \/ Adet <\/strong><\/p>\n<\/td>\n<\/tr>\n<tr>\n<td width=\"47\">\n<p>1<\/p>\n<\/td>\n<td width=\"416\">\n<p>Dikkatli \u0131s\u0131nma. Eklemlerin hareket aral\u0131\u011f\u0131n\u0131 a\u00e7\u0131n ve ger\u00e7ekle\u015ftirmeden \u00f6nce kaslar\u0131 \u0131s\u0131t\u0131n (diz kald\u0131rma, atlama krikolar\u0131, ip atlama, g\u00f6lge boksu). Ayr\u0131ca birka\u00e7 a\u00e7\u0131l\u0131\u015f esnemesi yapmay\u0131 da unutmay\u0131n.<\/p>\n<\/td>\n<td width=\"179\">\n<p>5-10 dakika<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td width=\"47\">\n<p>2<\/p>\n<\/td>\n<td width=\"416\">\n<p>Basmak<\/p>\n<\/td>\n<td width=\"179\">\n<p>10 par\u00e7a<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td width=\"47\">\n<p>3<\/p>\n<\/td>\n<td width=\"416\">\n<p>Tahta<\/p>\n<\/td>\n<td width=\"179\">\n<p>30 s<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td width=\"47\">\n<p>4<\/p>\n<\/td>\n<td width=\"416\">\n<p>Basmak<\/p>\n<\/td>\n<td width=\"179\">\n<p>9 adet<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td width=\"47\">\n<p>5<\/p>\n<\/td>\n<td width=\"416\">\n<p>Tahta<\/p>\n<\/td>\n<td width=\"179\">\n<p>30 s<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td width=\"47\">\n<p>6<\/p>\n<\/td>\n<td width=\"416\">\n<p>Basmak<\/p>\n<\/td>\n<td width=\"179\">\n<p>8 adet<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td width=\"47\">\n<p>7<\/p>\n<\/td>\n<td width=\"416\">\n<p>Tahta<\/p>\n<\/td>\n<td width=\"179\">\n<p>30 s<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td width=\"47\">\n<p>8<\/p>\n<\/td>\n<td width=\"416\">\n<p>Basmak<\/p>\n<\/td>\n<td width=\"179\">\n<p>7 adet<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td width=\"47\">\n<p>9<\/p>\n<\/td>\n<td width=\"416\">\n<p>Tahta<\/p>\n<\/td>\n<td width=\"179\">\n<p>30 s<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td width=\"47\">\n<p>10<\/p>\n<\/td>\n<td width=\"416\">\n<p>Basmak<\/p>\n<\/td>\n<td width=\"179\">\n<p>6 adet<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td width=\"47\">\n<p>11<\/p>\n<\/td>\n<td width=\"416\">\n<p>Tahta<\/p>\n<\/td>\n<td width=\"179\">\n<p>30 s<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td width=\"47\">\n<p>12<\/p>\n<\/td>\n<td width=\"416\">\n<p>Basmak<\/p>\n<\/td>\n<td width=\"179\">\n<p>5 adet<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td width=\"47\">\n<p>13<\/p>\n<\/td>\n<td width=\"416\">\n<p>Tahta<\/p>\n<\/td>\n<td width=\"179\">\n<p>30 s<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td width=\"47\">\n<p>14<\/p>\n<\/td>\n<td width=\"416\">\n<p>Basmak<\/p>\n<\/td>\n<td width=\"179\">\n<p>4 adet<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td width=\"47\">\n<p>15<\/p>\n<\/td>\n<td width=\"416\">\n<p>Tahta<\/p>\n<\/td>\n<td width=\"179\">\n<p>30 s<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td width=\"47\">\n<p>16<\/p>\n<\/td>\n<td width=\"416\">\n<p>Basmak<\/p>\n<\/td>\n<td width=\"179\">\n<p>3 par\u00e7a<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td width=\"47\">\n<p>17<\/p>\n<\/td>\n<td width=\"416\">\n<p>Tahta<\/p>\n<\/td>\n<td width=\"179\">\n<p>30 s<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td width=\"47\">\n<p>18<\/p>\n<\/td>\n<td width=\"416\">\n<p>Basmak<\/p>\n<\/td>\n<td width=\"179\">\n<p>2 par\u00e7a<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td width=\"47\">\n<p>19<\/p>\n<\/td>\n<td width=\"416\">\n<p>Tahta<\/p>\n<\/td>\n<td width=\"179\">\n<p>30 s<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td width=\"47\">\n<p>20<\/p>\n<\/td>\n<td width=\"416\">\n<p>Basmak<\/p>\n<\/td>\n<td width=\"179\">\n<p>1 bilgisayar<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td width=\"47\">\n<p>21<\/p>\n<\/td>\n<td width=\"416\">\n<p>Tahta<\/p>\n<\/td>\n<td width=\"179\">\n<p>30 s<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td width=\"47\">\n<p>22<\/p>\n<\/td>\n<td width=\"416\">\n<p>Son so\u011futma. \u0130lk \u0131s\u0131nma a\u015famas\u0131ndaki prensiplerin ayn\u0131s\u0131n\u0131 kullanarak hafif onar\u0131c\u0131 egzersizler yap\u0131n. Kulland\u0131\u011f\u0131n\u0131z kaslar\u0131 k\u0131saca esnetin. Sonunda sallan\u0131yor ve yuvarlan\u0131yor.<\/p>\n<\/td>\n<td width=\"179\">\n<p>5-10 dakika<\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h2>Al\u0131\u015ft\u0131rma 6 \u2013 Temel\u00a0 \u00a0\u00a0<\/h2>\n<p>Core antrenmanlar\u0131nda orta g\u00f6vde hak etti\u011fi ilgiyi g\u00f6r\u00fcyor. T\u00fcm hareketleri yava\u015f ve kontroll\u00fc yap\u0131n. Her zaman performans\u0131n kontrol\u00fcn\u00fcn sizde oldu\u011funu ve i\u015fi yer\u00e7ekiminin sizin yerinize yapmad\u0131\u011f\u0131n\u0131 hissetmelisiniz. Hareketlerin baz\u0131lar\u0131 beklemede, baz\u0131lar\u0131 ise tekrarlanabilir. Ancak tekrarlanabilir olanlar\u0131 yava\u015f ve kontroll\u00fc bir \u015fekilde yap\u0131n.<\/p>\n<p>Daha fazla tur veya tekrar yaparak antrenmana zorluk kat\u0131n.<\/p>\n<p>Egzersiz yakla\u015f\u0131k 30 dakika s\u00fcrer.<\/p>\n<table>\n<tbody>\n<tr>\n<td width=\"47\">\n<p><strong>\u00a0<\/strong><\/p>\n<\/td>\n<td width=\"416\">\n<p><strong>Hareket \/ performans<\/strong><\/p>\n<\/td>\n<td width=\"179\">\n<p><strong>S\u00fcre \/ Adet <\/strong><\/p>\n<\/td>\n<\/tr>\n<tr>\n<td width=\"47\">\n<p>1<\/p>\n<\/td>\n<td width=\"416\">\n<p>Dikkatli \u0131s\u0131nma. Eklemlerin hareket aral\u0131\u011f\u0131n\u0131 a\u00e7\u0131n ve ger\u00e7ekle\u015ftirmeden \u00f6nce kaslar\u0131 \u0131s\u0131t\u0131n (diz kald\u0131rma, atlama krikolar\u0131, ip atlama, g\u00f6lge boksu). Ayr\u0131ca birka\u00e7 a\u00e7\u0131l\u0131\u015f esnemesi yapmay\u0131 da unutmay\u0131n.<\/p>\n<\/td>\n<td width=\"179\">\n<p>5-10 dakika<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td width=\"47\">\n<p>2<\/p>\n<\/td>\n<td width=\"416\">\n<p>Basmak<\/p>\n<\/td>\n<td width=\"179\">\n<p>15 adet<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td width=\"47\">\n<p>3<\/p>\n<\/td>\n<td width=\"416\">\n<p>Yatar pozisyondan oturur pozisyona gelmek<\/p>\n<\/td>\n<td width=\"179\">\n<p>15 adet<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td width=\"47\">\n<p>4<\/p>\n<\/td>\n<td width=\"416\">\n<p>Tahta<\/p>\n<\/td>\n<td width=\"179\">\n<p>45 s<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td width=\"47\">\n<p>5<\/p>\n<\/td>\n<td width=\"416\">\n<p>Her iki tarafta yan kavrama<\/p>\n<\/td>\n<td width=\"179\">\n<p>45 s<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td width=\"47\">\n<p>6<\/p>\n<\/td>\n<td width=\"416\">\n<p>\u00d6r\u00fcmcek adam k\u0131zarmas\u0131<\/p>\n<\/td>\n<td width=\"179\">\n<p>10 par\u00e7a<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td width=\"47\">\n<p>7<\/p>\n<\/td>\n<td width=\"416\">\n<p>Mide kramp\u0131<\/p>\n<\/td>\n<td width=\"179\">\n<p>10 par\u00e7a<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td width=\"47\">\n<p>8<\/p>\n<\/td>\n<td width=\"416\">\n<p>K\u00f6pr\u00fc<\/p>\n<\/td>\n<td width=\"179\">\n<p>45 s<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td width=\"47\">\n<p>9<\/p>\n<\/td>\n<td width=\"416\">\n<p><em>Biraz ara ver<\/em><\/p>\n<\/td>\n<td width=\"179\">\n<p>\u00a0<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td width=\"47\">\n<p>10<\/p>\n<\/td>\n<td width=\"416\">\n<p>Geni\u015f tutu\u015flu push-up<\/p>\n<\/td>\n<td width=\"179\">\n<p>10 par\u00e7a<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td width=\"47\">\n<p>11<\/p>\n<\/td>\n<td width=\"416\">\n<p>Ba\u011flay\u0131c\u0131<\/p>\n<\/td>\n<td width=\"179\">\n<p>10 par\u00e7a<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td width=\"47\">\n<p>12<\/p>\n<\/td>\n<td width=\"416\">\n<p>Tahta<\/p>\n<\/td>\n<td width=\"179\">\n<p>45 s<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td width=\"47\">\n<p>13<\/p>\n<\/td>\n<td width=\"416\">\n<p>Da\u011f t\u0131rman\u0131c\u0131s\u0131<\/p>\n<\/td>\n<td width=\"179\">\n<p>40 adet<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td width=\"47\">\n<p>14<\/p>\n<\/td>\n<td width=\"416\">\n<p>Tenya kavrama<\/p>\n<\/td>\n<td width=\"179\">\n<p>45 s<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td width=\"47\">\n<p>15<\/p>\n<\/td>\n<td width=\"416\">\n<p>Y\u00fcz\u00fcc\u00fc<\/p>\n<\/td>\n<td width=\"179\">\n<p>20 adet<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td width=\"47\">\n<p>16<\/p>\n<\/td>\n<td width=\"416\">\n<p>S\u0131rt\u00fcst\u00fc pozisyondan bacak d\u00fc\u015fmesi<\/p>\n<\/td>\n<td width=\"179\">\n<p>15 adet<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td width=\"47\">\n<p>17<\/p>\n<\/td>\n<td width=\"416\">\n<p>Tahta<\/p>\n<\/td>\n<td width=\"179\">\n<p>45 s<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td width=\"47\">\n<p>18<\/p>\n<\/td>\n<td width=\"416\">\n<p>Son so\u011futma. \u0130lk \u0131s\u0131nma a\u015famas\u0131ndaki prensiplerin ayn\u0131s\u0131n\u0131 kullanarak hafif onar\u0131c\u0131 egzersizler yap\u0131n. Kulland\u0131\u011f\u0131n\u0131z kaslar\u0131 k\u0131saca esnetin. Sonunda sallan\u0131yor ve yuvarlan\u0131yor.<\/p>\n<\/td>\n<td width=\"179\">\n<p>5-10 dakika<\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h2>Al\u0131\u015ft\u0131rma 7 \u2013 Zamana kar\u015f\u0131 piramit<\/h2>\n<p>Piramitler bir\u00e7ok \u015fekilde in\u015fa edilebilir. \u00d6rne\u011fin az say\u0131da hareketle ba\u015flay\u0131p yava\u015f yava\u015f art\u0131rabilirsiniz ya da tam tersini yapabilirsiniz. Bu al\u0131\u015ft\u0131rmada her turda 1 hareket eklenir ve egzersizin kendisi 20 dakika s\u00fcrer. Ama\u00e7 m\u00fcmk\u00fcn oldu\u011fu kadar uza\u011fa ula\u015fmakt\u0131r<\/p>\n<p>Daha fazla tur veya tekrar yaparak antrenmana zorluk kat\u0131n. \u00a0<\/p>\n<p>Egzersiz yakla\u015f\u0131k 30 dakika s\u00fcrer.<\/p>\n<table>\n<tbody>\n<tr>\n<td width=\"47\">\n<p><strong>\u00a0<\/strong><\/p>\n<\/td>\n<td width=\"406\">\n<p><strong>Hareket \/ performans<\/strong><\/p>\n<\/td>\n<td width=\"189\">\n<p><strong>S\u00fcre \/ Adet <\/strong><\/p>\n<\/td>\n<\/tr>\n<tr>\n<td width=\"47\">\n<p>1<\/p>\n<\/td>\n<td width=\"406\">\n<p>Dikkatli \u0131s\u0131nma. Eklemlerin hareket aral\u0131\u011f\u0131n\u0131 a\u00e7\u0131n ve ger\u00e7ekle\u015ftirmeden \u00f6nce kaslar\u0131 \u0131s\u0131t\u0131n (diz kald\u0131rma, atlama krikolar\u0131, ip atlama, g\u00f6lge boksu). Ayr\u0131ca birka\u00e7 a\u00e7\u0131l\u0131\u015f esnemesi yapmay\u0131 da unutmay\u0131n.<\/p>\n<\/td>\n<td width=\"189\">\n<p>5-10 dakika<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td width=\"47\">\n<p>2<\/p>\n<\/td>\n<td width=\"406\">\n<p><em>Saati 20 dakikaya ayarlay\u0131n <\/em><\/p>\n<\/td>\n<td width=\"189\">\n<p>\u00a0<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td width=\"47\">\n<p>3<\/p>\n<\/td>\n<td width=\"406\">\n<p>Basmak<\/p>\n<\/td>\n<td width=\"189\">\n<p>1 bilgisayar<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td width=\"47\">\n<p>4<\/p>\n<\/td>\n<td width=\"406\">\n<p>Kar\u0131n krizi VEYA ba\u011flay\u0131c\u0131<\/p>\n<\/td>\n<td width=\"189\">\n<p>1 bilgisayar<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td width=\"47\">\n<p>5<\/p>\n<\/td>\n<td width=\"406\">\n<p>Genel ma\u011faza<\/p>\n<\/td>\n<td width=\"189\">\n<p>1 bilgisayar<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td width=\"47\">\n<p>6<\/p>\n<\/td>\n<td width=\"406\">\n<p>Bacaklar\u0131 s\u0131rt \u00fcst\u00fc yatmaktan a\u015fa\u011f\u0131ya indirmek<\/p>\n<\/td>\n<td width=\"189\">\n<p>1 bilgisayar<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td width=\"47\">\n<p>7<\/p>\n<\/td>\n<td width=\"406\">\n<p>Ters Burpee<\/p>\n<\/td>\n<td width=\"189\">\n<p>1 bilgisayar<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td width=\"47\">\n<p>8<\/p>\n<\/td>\n<td width=\"406\">\n<p>Yatarken \u00fcst g\u00f6vdenin kald\u0131r\u0131lmas\u0131<\/p>\n<\/td>\n<td width=\"189\">\n<p>1 bilgisayar<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td width=\"47\">\n<p>9<\/p>\n<\/td>\n<td width=\"406\">\n<p><em>Tura ba\u015ftan ba\u015flay\u0131n ancak son turda yapt\u0131\u011f\u0131n\u0131z miktara 1 adet ekleyin. <\/em><\/p>\n<\/td>\n<td width=\"189\">\n<p>\u00a0<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td width=\"47\">\n<p>10<\/p>\n<\/td>\n<td width=\"406\">\n<p>Son so\u011futma. \u0130lk \u0131s\u0131nma a\u015famas\u0131ndaki prensiplerin ayn\u0131s\u0131n\u0131 kullanarak hafif onar\u0131c\u0131 egzersizler yap\u0131n. Kulland\u0131\u011f\u0131n\u0131z kaslar\u0131 k\u0131saca esnetin. Sonunda sallan\u0131yor ve yuvarlan\u0131yor.<\/p>\n<\/td>\n<td width=\"189\">\n<p>5-10 dakika<\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h2>Egzersiz 8 \u2013 Kalp at\u0131\u015f h\u0131z\u0131 art\u0131yor!\u00a0<\/h2>\n<p>Bu egzersizde ama\u00e7 ya kas kondisyon hareketleri ya da ip atlama, g\u00f6lge boksu, \u00e7\u00f6melme, ko\u015fma gibi aerobik egzersizler ya da nefes alarak tekrarlayan herhangi bir hareket yapmakt\u0131r. Ko\u015fuya \u00e7\u0131kabilir ve aral\u0131kl\u0131 olarak egzersiz yapabilirsiniz.<\/p>\n<p>Buradaki fikir, egzersizin 24 dakika boyunca yap\u0131lmas\u0131, her dakika kas kondisyonunun ve aerobik egzersizin de\u011fi\u015fmesidir.<\/p>\n<p>Egzersiz yakla\u015f\u0131k 30 dakika s\u00fcrer.<\/p>\n<table style=\"width: 100%;\">\n<tbody>\n<tr>\n<td style=\"width: 7.21311%;\" width=\"47\">\n<p><strong>\u00a0<\/strong><\/p>\n<\/td>\n<td style=\"width: 62.7869%;\" width=\"406\">\n<p><strong>Hareket \/ performans<\/strong><\/p>\n<\/td>\n<td style=\"width: 28.5246%;\" width=\"189\">\n<p><strong>S\u00fcre \/ Adet <\/strong><\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"width: 7.21311%;\" width=\"47\">\n<p>1<\/p>\n<\/td>\n<td style=\"width: 62.7869%;\" width=\"406\">\n<p>Dikkatli \u0131s\u0131nma. Eklemlerin hareket aral\u0131\u011f\u0131n\u0131 a\u00e7\u0131n ve ger\u00e7ekle\u015ftirmeden \u00f6nce kaslar\u0131 \u0131s\u0131t\u0131n (diz kald\u0131rma, atlama krikolar\u0131, ip atlama, g\u00f6lge boksu). Ayr\u0131ca birka\u00e7 a\u00e7\u0131l\u0131\u015f esnemesi yapmay\u0131 da unutmay\u0131n.<\/p>\n<\/td>\n<td style=\"width: 28.5246%;\" width=\"189\">\n<p>5-10 dakika<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"width: 7.21311%;\" width=\"47\">\n<p>2<\/p>\n<\/td>\n<td style=\"width: 62.7869%;\" width=\"406\">\n<p><em>Saati 24 dakikaya ayarlay\u0131n <\/em><\/p>\n<\/td>\n<td style=\"width: 28.5246%;\" width=\"189\">\n<p>\u00a0<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"width: 7.21311%;\" width=\"47\">\n<p>3<\/p>\n<\/td>\n<td style=\"width: 62.7869%;\" width=\"406\">\n<p>Basmak<\/p>\n<\/td>\n<td style=\"width: 28.5246%;\" width=\"189\">\n<p>1 dakika<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"width: 7.21311%;\" width=\"47\">\n<p>4<\/p>\n<\/td>\n<td style=\"width: 62.7869%;\" width=\"406\">\n<p>Aerobik<\/p>\n<\/td>\n<td style=\"width: 28.5246%;\" width=\"189\">\n<p>1 dakika<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"width: 7.21311%;\" width=\"47\">\n<p>5<\/p>\n<\/td>\n<td style=\"width: 62.7869%;\" width=\"406\">\n<p>Yatar pozisyondan oturur pozisyona gelmek<\/p>\n<\/td>\n<td style=\"width: 28.5246%;\" width=\"189\">\n<p>1 dakika<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"width: 7.21311%;\" width=\"47\">\n<p>6<\/p>\n<\/td>\n<td style=\"width: 62.7869%;\" width=\"406\">\n<p>Aerobik<\/p>\n<\/td>\n<td style=\"width: 28.5246%;\" width=\"189\">\n<p>1 dakika<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"width: 7.21311%;\" width=\"47\">\n<p>7<\/p>\n<\/td>\n<td style=\"width: 62.7869%;\" width=\"406\">\n<p>Tahta<\/p>\n<\/td>\n<td style=\"width: 28.5246%;\" width=\"189\">\n<p>1 dakika<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"width: 7.21311%;\" width=\"47\">\n<p>8<\/p>\n<\/td>\n<td style=\"width: 62.7869%;\" width=\"406\">\n<p>Aerobik<\/p>\n<\/td>\n<td style=\"width: 28.5246%;\" width=\"189\">\n<p>1 dakika<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"width: 7.21311%;\" width=\"47\">\n<p>9<\/p>\n<\/td>\n<td style=\"width: 62.7869%;\" width=\"406\">\n<p>Genel ma\u011faza<\/p>\n<\/td>\n<td style=\"width: 28.5246%;\" width=\"189\">\n<p>1 dakika<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"width: 7.21311%;\" width=\"47\">\n<p>10<\/p>\n<\/td>\n<td style=\"width: 62.7869%;\" width=\"406\">\n<p>Aerobik<\/p>\n<\/td>\n<td style=\"width: 28.5246%;\" width=\"189\">\n<p>1 dakika<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"width: 7.21311%;\" width=\"47\">\n<p>11<\/p>\n<\/td>\n<td style=\"width: 62.7869%;\" width=\"406\">\n<p>Mide kramp\u0131<\/p>\n<\/td>\n<td style=\"width: 28.5246%;\" width=\"189\">\n<p>1 dakika<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"width: 7.21311%;\" width=\"47\">\n<p>12<\/p>\n<\/td>\n<td style=\"width: 62.7869%;\" width=\"406\">\n<p>Aerobik<\/p>\n<\/td>\n<td style=\"width: 28.5246%;\" width=\"189\">\n<p>1 dakika<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"width: 7.21311%;\" width=\"47\">\n<p>13<\/p>\n<\/td>\n<td style=\"width: 62.7869%;\" width=\"406\">\n<p>Temel pozisyonda tutun<\/p>\n<\/td>\n<td style=\"width: 28.5246%;\" width=\"189\">\n<p>1 dakika<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"width: 7.21311%;\" width=\"47\">\n<p>14<\/p>\n<\/td>\n<td style=\"width: 62.7869%;\" width=\"406\">\n<p>Aerobik<\/p>\n<\/td>\n<td style=\"width: 28.5246%;\" width=\"189\">\n<p>1 dakika<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"width: 7.21311%;\" width=\"47\">\n<p>15<\/p>\n<\/td>\n<td style=\"width: 62.7869%;\" width=\"406\">\n<p><em>Ayn\u0131 hareketleri tekrar yap\u0131n ve toplam s\u00fcre 24 dakika olmal\u0131d\u0131r. \u00a0<\/em><\/p>\n<\/td>\n<td style=\"width: 28.5246%;\" width=\"189\">\n<p>\u00a0<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"width: 7.21311%;\" width=\"47\">\n<p>16<\/p>\n<\/td>\n<td style=\"width: 62.7869%;\" width=\"406\">\n<p>Son so\u011futma. \u0130lk \u0131s\u0131nma a\u015famas\u0131ndaki prensiplerin ayn\u0131s\u0131n\u0131 kullanarak hafif onar\u0131c\u0131 egzersizler yap\u0131n. Kulland\u0131\u011f\u0131n\u0131z kaslar\u0131 k\u0131saca esnetin. Sonunda sallan\u0131yor ve yuvarlan\u0131yor.<\/p>\n<\/td>\n<td style=\"width: 28.5246%;\" width=\"189\">\n<p>5-10 dakika<\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h2>Kas kondisyon hareketlerinin derlenmesi<\/h2>\n<h3>\u00dcst v\u00fccut ve kollar<\/h3>\n<p><strong>Basmak<\/strong><\/p>\n<p>Temel \u015f\u0131nav, eller omuz geni\u015fli\u011finde a\u00e7\u0131k. Rahatlamak i\u00e7in gerekirse dizlerinizi yere koyabilirsiniz. Zorluk olarak alk\u0131\u015f \u015f\u0131nav\u0131 yapabilirsiniz.<\/p>\n<p><strong>Geni\u015f tutu\u015flu push-up<\/strong><\/p>\n<p>Burada asl\u0131nda hi\u00e7bir \u015feyi kavramak m\u00fcmk\u00fcn de\u011fil, ancak fikir, elleri temel \u015f\u0131navdan a\u00e7\u0131k\u00e7a daha geni\u015f bir \u015fekilde yerle\u015ftirmektir. Direncin giderek g\u00f6\u011f\u00fcs kaslar\u0131n\u0131za ve omuzlar\u0131n\u0131za do\u011fru ilerledi\u011fini fark edeceksiniz. Zorluk durumunda ellerinizin mesafesini daha da geni\u015fletin ve rahatlamak i\u00e7in dizlerinizi yere koyun.<\/p>\n<p><strong>Bacak havada \u015f\u0131nav<\/strong><\/p>\n<p>A\u015fa\u011f\u0131 inerken bir baca\u011f\u0131n\u0131z daima havaya kalkacak \u015fekilde \u015f\u0131nav \u00e7ekin. El tutma yeri normal \u015f\u0131navdan biraz daha geni\u015f olabilir. Rahatlamak i\u00e7in dizlerinizi yere koyabilirsiniz.<\/p>\n<p><strong>Elmas \u015f\u0131nav <\/strong><\/p>\n<p>\u015e\u0131nav\u0131n zorlu bir versiyonu. Ellerinizi v\u00fccudunuzun alt\u0131na elmas \u015feklinde koyun. M\u00fcmk\u00fcn oldu\u011fu kadar a\u015fa\u011f\u0131ya do\u011fru itin. Gerekirse tekrar yere diz \u00e7\u00f6k\u00fcn.\u00a0<\/p>\n<p><strong>\u00d6r\u00fcmcek adam \u015f\u0131nav\u0131<\/strong><\/p>\n<p>Her zamanki gibi yukar\u0131 itin, ancak a\u015fa\u011f\u0131 inerken daima ayn\u0131 taraftaki dirse\u011fe dizinizle dokunun. Hareketin temel \u015f\u0131navdan a\u00e7\u0131k\u00e7a daha a\u011f\u0131r oldu\u011funu ve g\u00f6\u011f\u00fcs kaslar\u0131n\u0131n da \u00e7al\u0131\u015fmaya ba\u015flad\u0131\u011f\u0131n\u0131 fark edeceksiniz.<\/p>\n<p>\u00a0<\/p>\n<h3>Orta v\u00fccut ve kar\u0131n kaslar\u0131<\/h3>\n<p><strong>Yatar pozisyondan oturur pozisyona gelmek\u00a0 <\/strong><\/p>\n<p>Temel kar\u0131n kas hareketi. Bacaklar\u0131n\u0131z\u0131 yakla\u015f\u0131k 90 derecelik bir a\u00e7\u0131da tutun ve yatmadan oturmaya ge\u00e7erken kar\u0131n kaslar\u0131n\u0131z\u0131 kullan\u0131n. \u00f6rne\u011fin ellerinizi boynunuzun arkas\u0131nda veya g\u00f6\u011fs\u00fcn\u00fcz\u00fcn \u00fczerinde tutabilirsiniz. Performans\u0131 ekstra sallanma hareketi yapmadan yapmaya \u00e7al\u0131\u015f\u0131n.<\/p>\n<p><strong>Mide kramp\u0131 <\/strong><\/p>\n<p>Amuda kalkarken oldu\u011fu gibi kollar\u0131n\u0131z d\u00fcz olacak \u015fekilde s\u0131rt \u00fcst\u00fc yat\u0131n. Kendinizi m\u00fcmk\u00fcn oldu\u011funca k\u00fc\u00e7\u00fck bir top \u015feklinde k\u0131v\u0131rmak i\u00e7in kar\u0131n kaslar\u0131n\u0131z\u0131 kullan\u0131n, ayn\u0131 zamanda bacaklar\u0131n\u0131z\u0131 da kancaya getirin. Zorluk olarak hareket boyunca ellerinizi ve ayaklar\u0131n\u0131z\u0131 havada tutabilirsiniz.<\/p>\n<p><strong>Ba\u011flay\u0131c\u0131 <\/strong><\/p>\n<p>Ba\u015flang\u0131\u00e7 pozisyonu crunchtakinin ayn\u0131s\u0131 ama bu sefer bacaklar\u0131n\u0131z\u0131 ve kollar\u0131n\u0131z\u0131 d\u00fcz bir \u015fekilde yukar\u0131 kald\u0131r\u0131yorsunuz. \u00c7\u0131t\u0131rt\u0131 a\u015famas\u0131nda daima ayaklar\u0131n\u0131za ellerinizle dokunun.<\/p>\n<p><strong>Rus B\u00fck\u00fcm<\/strong><\/p>\n<p>Yere oturun ve b\u00fck\u00fclm\u00fc\u015f bacaklar\u0131n\u0131z\u0131 havaya kald\u0131r\u0131n. Alternatif olarak ellerinizi m\u00fcmk\u00fcn oldu\u011funca yanlara do\u011fru \u00e7ekin. Zorluk seviyesini v\u00fccudunuzun a\u00e7\u0131s\u0131na g\u00f6re ayarlayabilirsiniz.<\/p>\n<p><strong>S\u0131rt\u00fcst\u00fc pozisyondan bacak d\u00fc\u015fmesi<\/strong><\/p>\n<p>S\u0131rt \u00fcst\u00fc yat\u0131n ve bacaklar\u0131n\u0131z\u0131 d\u00fcz bir \u015fekilde tavana do\u011fru kald\u0131r\u0131n. Bacaklar\u0131n\u0131z\u0131 yava\u015f\u00e7a yere yakla\u015ft\u0131r\u0131n ve tekrar kald\u0131r\u0131n.<\/p>\n<p><strong>da\u011f t\u0131rman\u0131c\u0131s\u0131<\/strong><\/p>\n<p>\u015e\u0131nav pozisyonu al\u0131n, ancak di\u011fer baca\u011f\u0131n\u0131z\u0131 a\u00e7\u0131k\u00e7a \u00f6ne do\u011fru v\u00fccudunuzun alt\u0131na getirin. Z\u0131plarken ayaklar\u0131n\u0131z\u0131n konumunu tekrar tekrar de\u011fi\u015ftirin. Ek bir zorluk olarak \u00f6n aya\u011f\u0131n\u0131z\u0131 havada tutabilirsiniz.<\/p>\n<p><strong>Y\u00fcz\u00fcc\u00fc<\/strong><\/p>\n<p>Kolunuzu ve \u00e7apraz baca\u011f\u0131n\u0131z\u0131 karn\u0131n\u0131za do\u011fru kald\u0131r\u0131n, ayn\u0131 anda m\u00fcmk\u00fcn oldu\u011fu kadar y\u00fckse\u011fe d\u00fcz bir \u015fekilde inin. Bir sonraki egzersizi di\u011fer tarafta yap\u0131n. Zorluk olarak performans boyunca t\u00fcm uzuvlar\u0131n\u0131z\u0131 havada tutabilir ve kald\u0131rmalar\u0131 daha y\u00fckse\u011fe ba\u015flatabilirsiniz. Not D\u00fckkan\u0131n ismine ra\u011fmen bu teknikle y\u00fczmeye \u00e7al\u0131\u015fmamal\u0131s\u0131n\u0131z. :D<\/p>\n<p><strong>\u00dcst g\u00f6vdenin yatma pozisyonundan kald\u0131r\u0131lmas\u0131<\/strong><\/p>\n<p>Yere y\u00fcz \u00fcst\u00fc yat\u0131n ve yaln\u0131zca \u00fcst v\u00fccudunuzu ve kollar\u0131n\u0131z\u0131 m\u00fcmk\u00fcn oldu\u011fu kadar y\u00fckse\u011fe kald\u0131r\u0131n. Zorluk olarak kollar\u0131n\u0131z\u0131 m\u00fcmk\u00fcn oldu\u011funca d\u00fcz \u00f6n\u00fcn\u00fczde tutabilirsiniz.<\/p>\n<p><strong>Yatarken bacaklar\u0131 kald\u0131rmak <\/strong><\/p>\n<p>Yere y\u00fcz \u00fcst\u00fc yat\u0131n ve yaln\u0131zca bacaklar\u0131n\u0131z\u0131 m\u00fcmk\u00fcn oldu\u011fu kadar y\u00fckse\u011fe kald\u0131r\u0131n.<\/p>\n<h3>Alt g\u00f6vde ve bacaklar<\/h3>\n<p><strong>Temel \u00e7\u00f6melme<\/strong><\/p>\n<p>Omuz geni\u015fli\u011finde a\u00e7\u0131k bir pozisyonda durun ve topuklar\u0131n\u0131z yerde kalacak \u015fekilde \u00e7\u00f6melin. Bak\u0131\u015f\u0131n\u0131z\u0131n ileriye do\u011fru bakt\u0131\u011f\u0131ndan ve dizlerinizin ve ayak bileklerinizin ayn\u0131 y\u00f6nde oldu\u011fundan emin olun. Ellerinizi denge i\u00e7in \u00f6n\u00fcn\u00fczde ya da v\u00fccudunuza yak\u0131n, kal\u00e7an\u0131zda veya g\u00f6\u011fs\u00fcn\u00fczde tutabilirsiniz.<\/p>\n<p><strong>Ad\u0131m \u00e7\u00f6melme<\/strong><\/p>\n<p>\u0130leriye do\u011fru uzun bir ad\u0131m at\u0131n ve dizlerinizi b\u00fckerken kal\u00e7alar\u0131n\u0131z\u0131n d\u00fc\u015fmesine izin verin. M\u00fcmk\u00fcn oldu\u011fu kadar al\u00e7al\u0131n, ancak arka baca\u011f\u0131n dizi yere de\u011fmeyecek \u015fekilde. Kendinizi \u00f6nden ba\u015flang\u0131\u00e7 pozisyonuna itin ve taraf de\u011fi\u015ftirerek hareketi tekrarlay\u0131n.<\/p>\n<p><strong>\u00c7\u00f6melme atlama <\/strong><\/p>\n<p>Basit bir squat gibi ama a\u00e7\u0131k\u00e7a daha h\u0131zl\u0131 hareket edin ve yukar\u0131 \u00e7\u0131karken m\u00fcmk\u00fcn oldu\u011fu kadar y\u00fckse\u011fe z\u0131play\u0131n. Daha fazla baharat katmak i\u00e7in ellerinizi ba\u015f\u0131n\u0131z\u0131n \u00fczerinde tutarak havada alk\u0131\u015flayabilirsiniz.<\/p>\n<p><strong>\u00c7\u00f6melme atlama <\/strong><\/p>\n<p>Sanki ileri do\u011fru yar\u0131 derin bir ad\u0131m at\u0131yormu\u015f gibi bacaklar\u0131n\u0131z\u0131 \u00fcst \u00fcste gelecek \u015fekilde tutun. Yerinize atlayarak taraf de\u011fi\u015ftirin. M\u00fcmk\u00fcn oldu\u011fu kadar y\u00fckse\u011fe z\u0131plamaya \u00e7al\u0131\u015f\u0131n.<\/p>\n<h3>Partiler ve di\u011fer \u00f6zel ma\u011fazalar<\/h3>\n<p><strong>Tahta<\/strong><\/p>\n<p>Herkesin a\u015fina oldu\u011fu, mutlaka sahip olunmas\u0131 gereken bir pozisyon. De\u011filse Google&#039;a bak\u0131n.<\/p>\n<p><strong>Kar\u0131n tutu\u015fu<\/strong><\/p>\n<p>Dirseklerinizin \u00fczerine s\u0131rt \u00fcst\u00fc yat\u0131n. D\u00fcz bacaklar\u0131n\u0131z\u0131 yerden yakla\u015f\u0131k 10 cm yukar\u0131 kald\u0131r\u0131n. Kolayla\u015ft\u0131rmak i\u00e7in bacaklar\u0131n\u0131z\u0131 biraz b\u00fckebilirsiniz<\/p>\n<p><strong>Yan kavrama<\/strong><\/p>\n<p>Dirseklerinizin \u00fczerinde yanlara do\u011fru ilerleyin ve kal\u00e7alar\u0131n\u0131z\u0131 bacaklar\u0131n\u0131zla ayn\u0131 hizada olacak \u015fekilde yukar\u0131 kald\u0131r\u0131n. Sonu\u00e7 olarak \u00fcst bacak hafif\u00e7e havaya kald\u0131r\u0131labilir.<\/p>\n<p><strong>Tenya kavrama <\/strong><\/p>\n<p>\u015e\u0131nav pozisyonu al\u0131n, ancak ellerinizi v\u00fccudunuzu zar zor havada tutabilece\u011finiz kadar ileri do\u011fru getirin. E\u011flence.<\/p>\n<p><strong>K\u00f6pr\u00fc<\/strong><\/p>\n<p>Kesinlikle hemen hemen t\u00fcm sporcular\u0131n a\u015fina oldu\u011fu bir hareket. K\u00f6pr\u00fc olarak s\u0131rt \u00fcst\u00fc yatt\u0131\u011f\u0131n\u0131zda kendinizi yukar\u0131 \u00e7ekin ya da (e\u011fer yapabiliyorsan\u0131z) ayaktayken d\u00fcz bir \u015fekilde d\u00fc\u015f\u00fcn. Hareketlilik ba\u015f\u0131n\u0131z\u0131 ellerinizin aras\u0131nda yerde tutman\u0131za izin vermiyorsa.<\/p>\n<p><strong>Genel egzersiz (Burpee) <\/strong><\/p>\n<p>V\u00fccut a\u011f\u0131rl\u0131\u011f\u0131 stajyerleri aras\u0131nda pop\u00fcler bir hareket. Harekete omuz geni\u015fli\u011finde bir pozisyondan ba\u015flay\u0131n. H\u0131zl\u0131 bir \u015fekilde \u00e7\u00f6melme pozisyonuna inin ve momentum dibe ula\u015fmadan \u00f6nce ellerinizi yere koyun ve her iki baca\u011f\u0131n\u0131z\u0131 da geriye do\u011fru iterek \u015f\u0131nav pozisyonuna ge\u00e7in. \u015e\u0131nav \u00e7ekerek veya dirseklerinizi b\u00fckerek g\u00f6\u011fs\u00fcn\u00fcz\u00fc yerde kullan\u0131n, ard\u0131ndan \u015f\u0131nav pozisyonuna d\u00f6n\u00fcn. H\u0131zla aya\u011fa kalk\u0131n ve bir s\u0131\u00e7rama yap\u0131n. Yukar\u0131dakilerin t\u00fcm\u00fc h\u0131zl\u0131 ve tutarl\u0131 bir \u015fekilde ger\u00e7ekle\u015fir. A\u00e7\u0131klamay\u0131 hi\u00e7 anlamad\u0131ysan\u0131z \u00f6rne\u011fin YouTube&#039;daki modele bak\u0131n.<\/p>\n<p><strong>Ters Burpee <\/strong><\/p>\n<p>Genel hareketle hemen hemen ayn\u0131, ancak ters burpee&#039;de genel harekette \u015f\u0131nav pozisyonuna ge\u00e7ti\u011finizle ayn\u0131 ad\u0131mda s\u0131rt\u00fcst\u00fc uzan\u0131yorsunuz. Bu y\u00fczden s\u0131rt \u00fcst\u00fc yat\u0131n ve kollar\u0131n\u0131z\u0131 ba\u015f\u0131n\u0131z\u0131n \u00fczerine yere paralel olarak uzat\u0131n. Uzan\u0131n ve y\u00fcksek bir atlama yap\u0131n. Tekrarlamak.<\/p>\n<h2>Hareketlilik ve esneme\u00a0<\/h2>\n<p>G\u00fcnl\u00fck olarak ve her zaman di\u011fer e\u011fitimlerin bir par\u00e7as\u0131 olarak hareketlilik egzersizleri yapmaktan \u00e7ekinmeyin. Buna ek olarak, amac\u0131n hareketlili\u011fi art\u0131rmak oldu\u011fu ba\u011f\u0131ms\u0131z hareketlilik egzersizleri yap\u0131n.<\/p>\n<p>Bilinen bacak sallama hareketleri \u00f6zellikle g\u00fcnl\u00fck olarak yap\u0131lmal\u0131d\u0131r, \u00f6rne\u011fin:<\/p>\n<ul>\n<li>Bacak ileri do\u011fru sallan\u0131r 3 x 10 \/ bacak<\/li>\n<li>Bacak yana do\u011fru sallan\u0131r 3 x 10 \/ bacak<\/li>\n<li>Bacak geriye do\u011fru sallan\u0131r 3 x 10 \/ bacak<\/li>\n<li>D\u00fcz bir bacakla kanca vuru\u015fu y\u00f6n\u00fcnde bacak sal\u0131n\u0131m\u0131 3 x 10<\/li>\n<li>Havada d\u00fcz bacak kald\u0131rma 3 x 10 \/ bacak<\/li>\n<\/ul>\n<p>T\u00fcm ma\u011fazalarda ihtiya\u00e7 halinde destekten yararlanabilirsiniz.<\/p>\n<p>Aksi takdirde, esnemenize yard\u0131mc\u0131 olacak \u00f6zel olarak hedefe y\u00f6nelik esneme egzersizleri i\u00e7eren sanal egzersizler vard\u0131r:<\/p>\n<p><strong>Video antrenmanlar\u0131n\u0131n ba\u011flant\u0131s\u0131: <\/strong><a href=\"https:\/\/tu11.fi\/taekwondo\/tr\/sanal-siniflar\/\">https:\/\/tu11.fi\/taekwondo\/virtuaalitunnit\/<\/a><\/p>\n<p><strong>\u015eifre: <\/strong>Antrenman yapmak!<\/p>\n<p>Youtuber&#039;lardan di\u011fer m\u00fckemmel esneme egzersizleri:<\/p>\n<p><a href=\"https:\/\/www.youtube.com\/watch?v=u12YSQeJDfQ\">https:\/\/www.youtube.com\/watch?v=u12YSQeJDfQ<\/a><\/p>\n<p><a href=\"https:\/\/www.youtube.com\/watch?v=--SAbvaYuJY\">https:\/\/www.youtube.com\/watch?v=&#8211;SAbvaYuJY<\/a><\/p>\n<p><a href=\"https:\/\/www.youtube.com\/watch?v=9X-4dGjcIcQ\">https:\/\/www.youtube.com\/watch?v=9X-4dGjcIcQ<\/a><\/p>\n<p><a href=\"https:\/\/www.youtube.com\/watch?v=L_xrDAtykMI\">https:\/\/www.youtube.com\/watch?v=L_xrDAtykMI<\/a><\/p>","protected":false},"excerpt":{"rendered":"<p>Bu program, kendi h\u0131z\u0131n\u0131zda e\u011fitim konusunda sizi destekler. Sporcular\u0131n ba\u015flang\u0131\u00e7 seviyeleri, vurgulanan \u00f6zellikleri ve hedefleri \u00e7ok de\u011fi\u015fken oldu\u011fundan program, herkesin antrenmanlar\u0131n\u0131n bir par\u00e7as\u0131 olarak uygulayabilece\u011fi \u015fekilde olu\u015fturulmu\u015ftur. \u00d6rne\u011fin. Gen\u00e7 sporcular haftada 4, kendi h\u0131zlar\u0131na g\u00f6re egzersiz yapabilirken, gen\u00e7ler ve yeti\u015fkinler ondan fazlas\u0131n\u0131 rahatl\u0131kla yapabilir. \u00d6nemli olan sporcular\u0131n antrenman rutinlerini s\u00fcrd\u00fcrmeleri ve kendilerini geli\u015ftirmeleridir.<\/p>","protected":false},"author":7,"featured_media":13022,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"templates\/template-cover.php","format":"standard","meta":{"footnotes":""},"categories":[4,541,1],"tags":[],"class_list":["post-13458","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-etusivu","category-valmennusblogi","category-yleinen"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.2 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Harjoitusohjelma peruskunnon ja ominaisuuksien harjoitteluun itsen\u00e4isesti - 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. 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