{"id":460,"date":"2020-04-16T09:36:28","date_gmt":"2020-04-16T09:36:28","guid":{"rendered":"https:\/\/blog.eskrim.org.tr\/?p=460"},"modified":"2020-05-14T10:50:39","modified_gmt":"2020-05-14T10:50:39","slug":"eskrimde-spor-sakatliklari-onleme-egzersizleri","status":"publish","type":"post","link":"https:\/\/blog.eskrim.org.tr\/index.php\/2020\/04\/16\/eskrimde-spor-sakatliklari-onleme-egzersizleri\/","title":{"rendered":"Eskrimde Spor Sakatl\u0131klar\u0131 \u00d6nleme Egzersizleri"},"content":{"rendered":"\n<figure class=\"wp-block-image size-large is-resized\"><img decoding=\"async\" src=\"https:\/\/blog.eskrim.org.tr\/wp-content\/uploads\/2020\/04\/image.png\" alt=\"\" class=\"wp-image-461\" width=\"618\" srcset=\"https:\/\/blog.eskrim.org.tr\/wp-content\/uploads\/2020\/04\/image.png 581w, https:\/\/blog.eskrim.org.tr\/wp-content\/uploads\/2020\/04\/image-300x177.png 300w\" sizes=\"(max-width: 581px) 100vw, 581px\" \/><\/figure>\n\n\n\n<p><strong>1- OVERHEAD SQUAT<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Y\u00fckl\u00fc bir barbell\u2019i geni\u015f tutarak kavray\u0131n ve ba\u015f hizan\u0131z\u0131n \u00fczerine kald\u0131rarak pozisyon al\u0131n.<\/li><li>Omuz silkme hareketi yaparak eklemden barbell\u2019i yukar\u0131ya kald\u0131r\u0131n ve dirseklerinizi kilitleyin.<\/li><li>Bar\u2019\u0131n, ba\u015f hizas\u0131ndan hafif ileride duracak \u015fekilde sabitlendi\u011finden emin olun.<\/li><li>Kar\u0131n kaslar\u0131n\u0131z\u0131 ve kanat kaslar\u0131n\u0131z\u0131 kasarak \u00fcst v\u00fccudunuzun gergin kalmas\u0131n\u0131 sa\u011flay\u0131n. Kal\u00e7an\u0131zdan g\u00fc\u00e7 alarak squat yap\u0131n.<\/li><li>Kollar\u0131n\u0131z b\u00fck\u00fclmeye zorlanacakt\u0131r. Ancak direnin ve dirseklerinizi kilitli tutun. Arka bacak ve kal\u00e7a kaslar\u0131n\u0131z\u0131 kasarak ba\u015flang\u0131\u00e7 pozisyonuna geri d\u00f6n\u00fcn. <\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image size-large is-resized\"><img decoding=\"async\" src=\"https:\/\/blog.eskrim.org.tr\/wp-content\/uploads\/2020\/04\/Spor-Sakatlanmalar\u01312.png\" alt=\"\" class=\"wp-image-451\" width=\"618\" srcset=\"https:\/\/blog.eskrim.org.tr\/wp-content\/uploads\/2020\/04\/Spor-Sakatlanmalar\u01312.png 451w, https:\/\/blog.eskrim.org.tr\/wp-content\/uploads\/2020\/04\/Spor-Sakatlanmalar\u01312-300x156.png 300w\" sizes=\"(max-width: 451px) 100vw, 451px\" \/><\/figure>\n\n\n\n<p><strong>2- SINGLE LEG DEAD LIFT<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Bir baca\u011f\u0131n\u0131z\u0131 m\u00fcmk\u00fcn oldu\u011fu kadar kadar geri al\u0131n.<\/li><li>&nbsp;S\u0131rt\u0131n\u0131z\u0131 oklava yutmaz gibi d\u00fcz ve b\u00fct\u00fcn v\u00fccudunuzu (kal\u00e7a, arka bacak, kar\u0131n, s\u0131rt, omuz, kol vs.) gergin ve s\u0131k\u0131 tutun.<\/li><li>&nbsp;Kollar halat g\u00f6revi g\u00f6rs\u00fcn ne \u00f6ne ne geriye sal\u0131nmas\u0131n. <\/li><li>Sadece d\u00fcz formda v\u00fccuda yak\u0131n bir \u015fekilde insin ve \u00e7\u0131ks\u0131n. <\/li><li>Ba\u015f\u0131n\u0131zda s\u0131rt\u0131n\u0131za e\u015flik etsin ve ekstra yukar\u0131 veya a\u015fa\u011f\u0131 inmesin omurilikle birlikte d\u00fcz hareket etsin.<\/li><li>Ellerinizde a\u011f\u0131rl\u0131k tutarak yapabilece\u011finiz gibi a\u011f\u0131rl\u0131ks\u0131zda yap\u0131labilir.<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image size-large is-resized\"><img decoding=\"async\" src=\"https:\/\/blog.eskrim.org.tr\/wp-content\/uploads\/2020\/04\/Spor-Sakatlanmalar\u0131-3.jpg\" alt=\"\" class=\"wp-image-455\" width=\"618\" srcset=\"https:\/\/blog.eskrim.org.tr\/wp-content\/uploads\/2020\/04\/Spor-Sakatlanmalar\u0131-3.jpg 488w, https:\/\/blog.eskrim.org.tr\/wp-content\/uploads\/2020\/04\/Spor-Sakatlanmalar\u0131-3-300x156.jpg 300w\" sizes=\"(max-width: 488px) 100vw, 488px\" \/><\/figure>\n\n\n\n<p><strong>3- LATERAL LUNGES<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Ba\u015f dik kar\u015f\u0131ya bakar.<\/li><li>Kar\u0131n kaslar\u0131 s\u0131k\u0131l\u0131, aktif.<\/li><li>Bir bacak b\u00fck\u00fcl\u00fc di\u011fer bacak gergin.<\/li><li>S\u0131rt dik pozisyonda. Kal\u00e7a geriye do\u011fru uzat\u0131l\u0131r ve yana do\u011fru ad\u0131m at\u0131l\u0131r. Ba\u015flang\u0131\u00e7 pozisyonuna d\u00f6n\u00fcl\u00fcp, ayn\u0131 hareket di\u011fer tarafa uygulan\u0131r.<\/li><li>Dizler parmak ucunu ge\u00e7memeli ve ayn\u0131 hizada kalmal\u0131. Parmak u\u00e7lar\u0131 kar\u015f\u0131y\u0131 g\u00f6stermeli ve di\u011fer baca\u011f\u0131n\u0131z gergin kalmal\u0131.<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image size-large is-resized\"><img decoding=\"async\" src=\"https:\/\/blog.eskrim.org.tr\/wp-content\/uploads\/2020\/04\/Spor-Sakatlanmalar\u0131-4.jpg\" alt=\"\" class=\"wp-image-456\" width=\"618\" srcset=\"https:\/\/blog.eskrim.org.tr\/wp-content\/uploads\/2020\/04\/Spor-Sakatlanmalar\u0131-4.jpg 331w, https:\/\/blog.eskrim.org.tr\/wp-content\/uploads\/2020\/04\/Spor-Sakatlanmalar\u0131-4-300x223.jpg 300w\" sizes=\"(max-width: 331px) 100vw, 331px\" \/><\/figure>\n\n\n\n<p><strong>4- LATERAL SLIDES<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Ayaklar\u0131n\u0131z yakla\u015f\u0131k kal\u00e7a geni\u015fli\u011finde olacak \u015fekilde yar\u0131m \u00e7\u00f6melme pozisyonunda durun.<\/li><li>\u00d6nce yana d\u0131\u015far\u0131 do\u011fru iki kez h\u0131zl\u0131 \u015fekilde aya\u011f\u0131n\u0131z\u0131 s\u00fcr\u00fcyerek \u00e7ekin ve daha sonra ayn\u0131 hareketini aya\u011f\u0131n\u0131z\u0131 iki kez s\u00fcr\u00fcyerek ters tarafa da yap\u0131p ba\u015flang\u0131\u00e7 pozisyonuna geri d\u00f6n\u00fcn. <\/li><li>Egzersiz s\u0131ras\u0131nda dizinizin i\u00e7eriye do\u011fru d\u00f6nmemesine dikkat edin.<\/li><li>\u00c7ok dik durmay\u0131n. Normal atletik duru\u015fla durun. G\u00f6vdenizi d\u00f6nd\u00fcrmeyin. <\/li><li> G\u00f6vdenizi d\u00f6nd\u00fcrmeyin. Kal\u00e7alar\u0131n\u0131z ve g\u00f6vdeniz ileri bakmal\u0131d\u0131r.<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image size-large is-resized\"><img decoding=\"async\" src=\"https:\/\/blog.eskrim.org.tr\/wp-content\/uploads\/2020\/04\/Spor-Sakatlanmalar\u0131-5.png\" alt=\"\" class=\"wp-image-449\" width=\"618\" srcset=\"https:\/\/blog.eskrim.org.tr\/wp-content\/uploads\/2020\/04\/Spor-Sakatlanmalar\u0131-5.png 362w, https:\/\/blog.eskrim.org.tr\/wp-content\/uploads\/2020\/04\/Spor-Sakatlanmalar\u0131-5-300x210.png 300w\" sizes=\"(max-width: 362px) 100vw, 362px\" \/><\/figure>\n\n\n\n<p><strong>5- HIP ABDUCTION<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Bacaklar\u0131n\u0131z d\u00fcz olarak yerde yatarken, ba\u015f\u0131n\u0131z\u0131 ve boynunuzu stabilize etmek i\u00e7in alt\u0131ndaki kolu kullan\u0131n.<\/li><li>&nbsp;\u00dcst baca\u011f\u0131 d\u00fcz tutarak yukar\u0131 kald\u0131r\u0131n ve sonra orijinal konumuna geri getirin.<\/li><li>&nbsp;V\u00fccudunuzu stabilize etmek i\u00e7in alt bacak b\u00fck\u00fclebilir.<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image size-large is-resized\"><img decoding=\"async\" src=\"https:\/\/blog.eskrim.org.tr\/wp-content\/uploads\/2020\/04\/Spor-Sakatlanmalar\u01316.png\" alt=\"\" class=\"wp-image-452\" width=\"618\" srcset=\"https:\/\/blog.eskrim.org.tr\/wp-content\/uploads\/2020\/04\/Spor-Sakatlanmalar\u01316.png 334w, https:\/\/blog.eskrim.org.tr\/wp-content\/uploads\/2020\/04\/Spor-Sakatlanmalar\u01316-300x200.png 300w\" sizes=\"(max-width: 334px) 100vw, 334px\" \/><\/figure>\n\n\n\n<p><strong>6- HAMSTRING EXERCISE<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Her iki aya\u011f\u0131 yerde d\u00fcz olacak \u015fekilde s\u0131rt \u00fcst\u00fc yatarak ba\u015flay\u0131n.<\/li><li>&nbsp;Bir k\u00f6pr\u00fc olu\u015fturmak i\u00e7in bacaklar\u0131n\u0131z ve kal\u00e7alar\u0131n\u0131zla yukar\u0131 itin. <\/li><li>Bu pozisyonu ne kadar uzun s\u00fcre tutursan\u0131z, egzersiz o kadar zor olur. <\/li><li>Orijinal konumuna geri d\u00f6n\u00fcn.<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Egzersizi daha zor hale getirmek i\u00e7in sadece bir baca\u011f\u0131 kullanmaya ge\u00e7in. <\/li><li>Ba\u015fka bir varyasyon da, yo\u011funlu\u011fu art\u0131rmak i\u00e7in ayaklar\u0131n\u0131z\u0131 y\u00fckseltilmi\u015f bir platforma (tezg\u00e2h gibi) yerle\u015ftirmektir. <\/li><li>Ayr\u0131ca, ayaklar\u0131n\u0131z\u0131 poponuzdan ne kadar uzakla\u015ft\u0131racaksan\u0131z, egzersiz o kadar zor olacakt\u0131r.<\/li><li>Ve son bir egzersiz daha. pilates topu kullanarak, bald\u0131rlar\u0131n\u0131z\u0131 s\u0131rt \u00fcst\u00fc yatarken topun \u00fczerine yerle\u015ftirin, bacaklar\u0131n\u0131z\u0131 d\u00fcz tutarken poponuzu yukar\u0131 kald\u0131r\u0131n, Uzat\u0131n ve tekrarlay\u0131n<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"620\" height=\"179\" src=\"https:\/\/blog.eskrim.org.tr\/wp-content\/uploads\/2020\/04\/Spor-Sakatlanmalar\u01317.png\" alt=\"\" class=\"wp-image-453\" srcset=\"https:\/\/blog.eskrim.org.tr\/wp-content\/uploads\/2020\/04\/Spor-Sakatlanmalar\u01317.png 620w, https:\/\/blog.eskrim.org.tr\/wp-content\/uploads\/2020\/04\/Spor-Sakatlanmalar\u01317-300x87.png 300w\" sizes=\"auto, (max-width: 620px) 100vw, 620px\" \/><\/figure>\n\n\n\n<p><strong>7- ANTERIOR PLANK<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Plank v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131 ile yap\u0131lan izomerik kar\u0131n egzersizidir. <\/li><li>V\u00fccudunuzu d\u00fcmd\u00fcz bir \u015fekilde tutarak bir\u00e7ok kas grubunu hedef alm\u0131\u015f olursunuz. <\/li><li>Plank kar\u0131n kas\u0131 geli\u015ftirmeyi hedefleyenlere hitap eden bir egzersizdir. \u0130kincil olarak alt ve \u00fcst v\u00fccut kaslar\u0131n\u0131z\u0131 da \u00e7al\u0131\u015ft\u0131r\u0131r.<\/li><li>Yerde \u00f6ncelikle \u015f\u0131nav pozisyonu al\u0131n.<\/li><li>Dirseklerinizi 90 derecede yere dik tutarak b\u00fct\u00fcn a\u011f\u0131rl\u0131\u011f\u0131n\u0131z\u0131 \u00f6n kolunuza b\u0131rak\u0131n.<\/li><li>Torsunuzu d\u00fczg\u00fcn ve sert bir pozisyonda tutun, v\u00fccudunuz ba\u015f\u0131n\u0131zdan ayaklar\u0131n\u0131za kadar ayn\u0131 hizada olmal\u0131. Yana kayma, glutleri a\u015fa\u011f\u0131 indirme ya da \u00e7ok yukar\u0131ya kald\u0131rma olmamal\u0131d\u0131r.<\/li><li>Kafan\u0131z\u0131 rahat b\u0131rak\u0131n ve yere bak\u0131n.<\/li><li>Nefes almay\u0131 kesmeyin, nefesinizi sakin bir \u015fekilde burnunuzdan al\u0131p, a\u011fz\u0131n\u0131zdan verin. Formunuz bozuldu\u011fu anda hemen hareketi sonland\u0131r\u0131n. <\/li><li>Unutmay\u0131n, plank egzersizinden sadece \u201cplank\u201d yaparak sonu\u00e7 alabilirsiniz!<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image size-large is-resized\"><img decoding=\"async\" src=\"https:\/\/blog.eskrim.org.tr\/wp-content\/uploads\/2020\/04\/Spor-Sakatlanmalar\u0131-8.png\" alt=\"\" class=\"wp-image-450\" width=\"618\" srcset=\"https:\/\/blog.eskrim.org.tr\/wp-content\/uploads\/2020\/04\/Spor-Sakatlanmalar\u0131-8.png 387w, https:\/\/blog.eskrim.org.tr\/wp-content\/uploads\/2020\/04\/Spor-Sakatlanmalar\u0131-8-300x94.png 300w\" sizes=\"(max-width: 387px) 100vw, 387px\" \/><\/figure>\n\n\n\n<p><strong>8- LATERAL PLANK<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Yan kaslar\u0131n\u0131z\u0131 g\u00fc\u00e7lendirebilece\u011finiz bir hareket olan lateral plank egzersizi ile kar\u0131n, bel, omuz, kal\u00e7a ve \u00f6n bacak kaslar\u0131 ile kol kaslar\u0131n\u0131z\u0131 da olduk\u00e7a etkili bir \u015fekilde \u00e7al\u0131\u015ft\u0131r\u0131r ve g\u00fc\u00e7lendirir.<\/li><li>Plank pozisyonuna ge\u00e7tikten sonra sa\u011f eliniz ile g\u00fcc\u00fcn\u00fcz\u00fc ve dengenizi sa\u011flad\u0131ktan sonra yava\u015f\u00e7a d\u00f6nerek yan plank pozuna ge\u00e7in.<\/li><li>D\u00fcz ve dengede olduktan sonra sol kolunuzu yukar\u0131ya kald\u0131r\u0131n ve 15 saniye bu pozisyonda kal\u0131n. Ba\u015flang\u0131\u00e7 pozisyonuna d\u00f6n\u00fcn. <\/li><li>Di\u011fer taraf\u0131n\u0131za ayn\u0131 hareketi uygulay\u0131n. <\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image size-large is-resized\"><img decoding=\"async\" src=\"https:\/\/blog.eskrim.org.tr\/wp-content\/uploads\/2020\/04\/Spor-Sakatlanmalar\u01319.png\" alt=\"\" class=\"wp-image-454\" width=\"618\" srcset=\"https:\/\/blog.eskrim.org.tr\/wp-content\/uploads\/2020\/04\/Spor-Sakatlanmalar\u01319.png 497w, https:\/\/blog.eskrim.org.tr\/wp-content\/uploads\/2020\/04\/Spor-Sakatlanmalar\u01319-300x106.png 300w\" sizes=\"(max-width: 497px) 100vw, 497px\" \/><\/figure>\n\n\n\n<p><strong>NE\nSIKLIKTA VE KA\u00c7 TEKRAR ?<\/strong><\/p>\n\n\n\n<p>Bu \u00e7al\u0131\u015fmalar\u0131 iki g\u00fcnde bir veya haftada\n3 kez yapman\u0131z\u0131 \u00f6neririz. Ger\u00e7ek set ve tekrar say\u0131s\u0131 mevcut kondisyon\nseviyenize ba\u011fl\u0131d\u0131r. Herhangi bir kuvvet antrenman\u0131 yapmad\u0131ysan\u0131z, yava\u015f\nba\u015flay\u0131n ve temel g\u00fcc\u00fcn\u00fcz\u00fc belirlemek i\u00e7in ilk ay\u0131 de\u011ferlendirin. Daha g\u00fc\u00e7l\u00fc\nhissetti\u011finizde, kendi h\u0131z\u0131n\u0131zda ilerleyebilirsiniz.<\/p>\n\n\n\n<p><strong>Ka\u00e7\ntekrar ?<\/strong> \u0130deal olarak,\nson tekrarlar \u00e7ok zor olana kadar her egzersizi yapmay\u0131 s\u00fcrd\u00fcrmelisiniz. Kas\u0131n\nmaksimum fayda sa\u011flad\u0131\u011f\u0131 durum budur. Yapt\u0131\u011f\u0131n\u0131z tekrar say\u0131s\u0131na ba\u011fl\u0131 olarak,\nasl\u0131nda kas geli\u015fiminin farkl\u0131 y\u00f6nleri \u00fczerinde \u00e7al\u0131\u015f\u0131yorsunuz. Bir egzersizin\n12-15 tekrar\u0131n\u0131 bitirmek i\u00e7in m\u00fccadele ederken, <strong>patlay\u0131c\u0131<\/strong> <strong>kuvvet<\/strong> in\u015fa\nedersiniz. 20-25 tekrar yaparken, <strong>kas\ndayan\u0131kl\u0131l\u0131\u011f\u0131<\/strong> in\u015fa ediyorsunuz. \u201ckuvvet\u201d terimi genellikle patlay\u0131c\u0131,\natletizmle ilgili hareketleri y\u00fcr\u00fctme yetene\u011fini tan\u0131mlamak i\u00e7in kullan\u0131l\u0131r.\nKi\u015fi daha a\u011f\u0131r a\u011f\u0131rl\u0131k ve daha az tekrar kullanarak \u201ckuvvetini\u201d art\u0131r\u0131r. Uygun\na\u011f\u0131rl\u0131klar ile 4-6 tekrar bitirmek zor oldu\u011funda, \u201ckuvvetinizi\u201d in\u015fa edersiniz.\nKuvvet antrenman\u0131, y\u0131l boyunca yap\u0131lmas\u0131 gereken ve geli\u015fmekte olan bedenlerde\nka\u00e7\u0131n\u0131lmas\u0131 gereken bir \u015fey de\u011fildir. Ancak, ilerledik\u00e7e, bunu \u00f6nce e\u011fitimli\nbir profesyonelin g\u00f6zetimi alt\u0131nda rutininize dahil etmeyi d\u00fc\u015f\u00fcn\u00fcn**.<\/p>\n\n\n\n<p>Alt v\u00fccut egzersizleri i\u00e7in iyi bir hedef,\nher egzersiz i\u00e7in 2-3 set ve 12-15 tekrardan olu\u015fur. Bu kadar kolay\nbuluyorsan\u0131z, \u00f6nce tekrar say\u0131n\u0131z\u0131 20-25&#8217;e y\u00fckseltin. Bu kolayla\u015ft\u0131\u011f\u0131nda, her egzersize\nek setler eklemeye ba\u015flay\u0131n. E\u011fer 4-5 set 20-25 tekrar yapabilirseniz,\nger\u00e7ekten harikas\u0131n\u0131z demektir.<\/p>\n\n\n\n<p>Kar\u0131n egzersizleri (planklar) ile, her bir\nlateral plank i\u00e7in 45 saniyeye ve antrerior plank ba\u015f\u0131na 2 dakikaya kadar in\u015fa\netmenizi \u00f6nerir. Birka\u00e7 seti hedefleyin. Bu hedefler hem \u00f6nleyici hem de\nrehabilitasyon programlar\u0131 i\u00e7in ayn\u0131d\u0131r ***. Mevcut bel a\u011fr\u0131s\u0131 olan sporcular,\ndoktorlar\u0131 taraf\u0131ndan de\u011ferlendirilene kadar bu egzersizlerden ka\u00e7\u0131nmal\u0131d\u0131r.<\/p>\n\n\n\n<p><strong>HIZLI \u0130NCELEME:<\/strong><\/p>\n\n\n\n<p><strong>Alt V\u00fccut Egzersizleri<\/strong>:<\/p>\n\n\n\n<p>Ba\u015flang\u0131\u00e7 2-3 set 12-15 tekrar&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; ileri seviye 4-5 set 20-25 set<\/p>\n\n\n\n<p><strong>Anterior Plank:<\/strong><\/p>\n\n\n\n<p>120 saniyeye\nkadar \u00e7al\u0131\u015f\u0131n (yakla\u015f\u0131k 2 set)<\/p>\n\n\n\n<p><strong>Lateral Plank<\/strong><\/p>\n\n\n\n<p>45 saniyeye\nkadar \u00e7al\u0131\u015f\u0131n (yakla\u015f\u0131k 2 set)<\/p>\n\n\n\n<p><strong>SETLER VE TEKRARLAR HAKKINDA GENEL B\u0130LG\u0130<\/strong><\/p>\n\n\n\n<p>4-6 Tekrar&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; : G\u00fc\u00e7 Antrenman\u0131<\/p>\n\n\n\n<p>12-15 Tekrar&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; : Patlay\u0131c\u0131 Kuvvet Antrenman\u0131<\/p>\n\n\n\n<p>20-25 Tekrar&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; : Kas Dayan\u0131kl\u0131l\u0131\u011f\u0131 Antrenman\u0131<\/p>\n\n\n\n<p class=\"has-text-align-center\"><strong><em>Spor Sakatl\u0131klar\u0131 \u00d6nleyici Ana Egzersizlere Ek Olarak \u00d6nerilen Di\u011fer Egzersizler<\/em><\/strong><\/p>\n\n\n\n<p><strong>1-<\/strong> <strong>HIP ADDUCTION-SIDELYING<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-large is-resized\"><img decoding=\"async\" src=\"https:\/\/blog.eskrim.org.tr\/wp-content\/uploads\/2020\/04\/image-1.png\" alt=\"\" class=\"wp-image-464\" width=\"250\"\/><\/figure>\n\n\n\n<p>Zemine yan pozisyonda yat\u0131n\u0131z.<\/p>\n\n\n\n<p>\u00dcstteki bacak b\u00fck\u00fclerek alt baca\u011f\u0131n dizinin \u00f6n\u00fcnde zemine\nbasmal\u0131.<\/p>\n\n\n\n<p>Alt baca\u011f\u0131 ise d\u00fcz ve gergin bir \u015fekilde havaya do\u011fru\nkald\u0131r\u0131p indirin. <\/p>\n\n\n\n<p>Altta kalan el boynu, \u00fcstteki elde v\u00fccudu destekler\npozisyonda olmal\u0131d\u0131r.<\/p>\n\n\n\n<p>Tekrar&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; :\n12 tekrar<\/p>\n\n\n\n<p>Bekleme&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; :\n1 saniye<\/p>\n\n\n\n<p>Toplam&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; :\n3 set<\/p>\n\n\n\n<p>Set aras\u0131 dinlenme: 30-45 saniye<\/p>\n\n\n\n<p><strong>2-<\/strong> <strong>ELASTIC BAND H\u0130P EXTENS\u0130ON<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-large is-resized\"><img decoding=\"async\" src=\"https:\/\/blog.eskrim.org.tr\/wp-content\/uploads\/2020\/04\/image-2.png\" alt=\"\" class=\"wp-image-465\" width=\"250\"\/><\/figure>\n\n\n\n<p>\u0130ki aya\u011f\u0131n\u0131z\u0131 bileklerinizde kalacak \u015fekilde elastik\nbant\u0131n i\u00e7ine sokunuz.<\/p>\n\n\n\n<p>Ayakta bir sandalyeden destek alarak bir aya\u011f\u0131n\u0131z sabit\ndi\u011fer aya\u011f\u0131n\u0131z dizden<\/p>\n\n\n\n<p>B\u00fck\u00fclmeden gidebil\u011finiz kadar geriye \u00e7ekip yava\u015f\u00e7a\nba\u015flang\u0131\u00e7 yerine geri getirin.<\/p>\n\n\n\n<p>Bu \u015fekilde iki aya\u011f\u0131n\u0131z\u0131 da \u00e7al\u0131\u015ft\u0131r\u0131n.<\/p>\n\n\n\n<p>Tekrar&nbsp;&nbsp; : 12 tekrar<\/p>\n\n\n\n<p>Bekleme: 1 saniye<\/p>\n\n\n\n<p>Toplam : 3 set<\/p>\n\n\n\n<p>Set aras\u0131 dinlenme: 30-45 saniye<\/p>\n\n\n\n<p><strong>3<\/strong>&#8211; <strong>HAMSTRING SET<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-large is-resized\"><img decoding=\"async\" src=\"https:\/\/blog.eskrim.org.tr\/wp-content\/uploads\/2020\/04\/image-3.png\" alt=\"\" class=\"wp-image-466\" width=\"250\"\/><\/figure>\n\n\n\n<p>S\u0131rt \u00fcst\u00fc uzan\u0131rken dizinizi hafif b\u00fck\u00fcn ve topu\u011funuzu\nyerde ayakucunuz havada<\/p>\n\n\n\n<p>&nbsp;Kalacak \u015fekilde ayakucunuzu\nileri \u2013geri \u00e7al\u0131\u015ft\u0131r\u0131n.<\/p>\n\n\n\n<p>E\u011fer a\u011fr\u0131 hissediyorsan\u0131z l\u00fctfen durun<\/p>\n\n\n\n<p>Tekrar&nbsp;&nbsp; : 12 tekrar<\/p>\n\n\n\n<p>Bekleme: 4 saniye<\/p>\n\n\n\n<p>Toplam : 3 set<\/p>\n\n\n\n<p>Set aras\u0131 dinlenme: 30-45 saniye<\/p>\n\n\n\n<p><strong>4<\/strong>&#8211; <strong>ELASTIC BAND HIP ADDUCTION<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-large is-resized\"><img decoding=\"async\" src=\"https:\/\/blog.eskrim.org.tr\/wp-content\/uploads\/2020\/04\/image-4.png\" alt=\"\" class=\"wp-image-467\" width=\"250\"\/><\/figure>\n\n\n\n<p>&nbsp;Ayak bileklerinize,\nelastik bir bant tak\u0131l\u0131, \u015fekilde g\u00f6sterildi\u011fi gibi ayakta durarak ba\u015flay\u0131n.<\/p>\n\n\n\n<p>Bir sandalyeden destek al\u0131n. <\/p>\n\n\n\n<p>Sonra hedef baca\u011f\u0131n\u0131z\u0131 yava\u015f\u00e7a i\u00e7eri tarafa do\u011fru itip\ngeri \u00e7ekin<\/p>\n\n\n\n<p>Ayn\u0131 \u00e7al\u0131\u015fmay\u0131 di\u011fer aya\u011f\u0131n\u0131za da uygulay\u0131n.<\/p>\n\n\n\n<p>Tekrar&nbsp;&nbsp; : 12 tekrar<\/p>\n\n\n\n<p>Bekleme: 1 saniye<\/p>\n\n\n\n<p>Toplam : 3 set<\/p>\n\n\n\n<p>&nbsp;Set aras\u0131 dinlenme: 30-45 saniye<\/p>\n\n\n\n<p><strong>5<\/strong> &#8211;<strong>ELASTIC BAND HIP ABDUCTION<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-large is-resized\"><img decoding=\"async\" src=\"https:\/\/blog.eskrim.org.tr\/wp-content\/uploads\/2020\/04\/image-5.png\" alt=\"\" class=\"wp-image-470\" width=\"250\"\/><\/figure>\n\n\n\n<p>Ayak bileklerinize, elastik bir bant tak\u0131l\u0131, \u015fekilde\ng\u00f6sterildi\u011fi gibi ayakta durunuz.<\/p>\n\n\n\n<p>Bir sandalyeden destek al\u0131n. <\/p>\n\n\n\n<p>Sonra hedef baca\u011f\u0131n\u0131z\u0131 yava\u015f\u00e7a d\u0131\u015far\u0131 tarafa do\u011fru itip\ngeri \u00e7ekin.<\/p>\n\n\n\n<p>Ayn\u0131 \u00e7al\u0131\u015fmay\u0131 di\u011fer aya\u011f\u0131n\u0131za da uygulay\u0131n<\/p>\n\n\n\n<p>Tekrar&nbsp;&nbsp; : 12 tekrar<\/p>\n\n\n\n<p>Bekleme:1 saniye<\/p>\n\n\n\n<p>Toplam : 3 set<\/p>\n\n\n\n<p>Set aras\u0131 dinlenme: 30-45 saniye<\/p>\n\n\n\n<p><strong>6<\/strong>&#8211; <strong>PRONE HAMSTRING CURLS<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-large is-resized\"><img decoding=\"async\" src=\"https:\/\/blog.eskrim.org.tr\/wp-content\/uploads\/2020\/04\/image-6.png\" alt=\"\" class=\"wp-image-471\" width=\"250\"\/><\/figure>\n\n\n\n<p>Y\u00fcz \u00fcst\u00fc yatar pozisyon al\u0131n\u0131z.<\/p>\n\n\n\n<p>\u00c7al\u0131\u015facak bacak, dizden b\u00fck\u00fclerek kal\u00e7aya do\u011fru \u00e7ekilir.<\/p>\n\n\n\n<p>Ayn\u0131 \u015fekilde yava\u015f\u00e7a yere indirilir.<\/p>\n\n\n\n<p>Ayr\u0131ca elastik bantlada \u00e7al\u0131\u015fma g\u00fc\u00e7lendirilebilir.<\/p>\n\n\n\n<p>Ayn\u0131 \u00e7al\u0131\u015fmay\u0131 di\u011fer aya\u011f\u0131n\u0131za da uygulay\u0131n.<\/p>\n\n\n\n<p>Tekrar&nbsp;&nbsp; : 12 tekrar<\/p>\n\n\n\n<p>Bekleme: 0 saniye<\/p>\n\n\n\n<p>Toplam : 3 set<\/p>\n\n\n\n<p>Set aras\u0131 dinlenme: 30-45 saniye<\/p>\n\n\n\n<p><strong>7<\/strong>&#8211; <strong>STANDING HAMSTRING CURLS<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-large is-resized\"><img decoding=\"async\" src=\"https:\/\/blog.eskrim.org.tr\/wp-content\/uploads\/2020\/04\/image-7.png\" alt=\"\" class=\"wp-image-472\" width=\"250\"\/><\/figure>\n\n\n\n<p>Ayakta d\u00fcz duru\u015f pozisyonunda bekleyiniz \u00f6n\u00fcn\u00fcze\ndengenizi sa\u011flamak i\u00e7in sandalye alabilirsiniz.<\/p>\n\n\n\n<p>Bu pozisyonda \u00e7al\u0131\u015facak ayak, kal\u00e7a s\u0131k\u0131larak dizden\nb\u00fck\u00fcl\u00fcp geriye kal\u00e7aya do\u011fru \u00e7ekilip tekrar ba\u015flang\u0131\u00e7 pozisyonuna gelinir.<\/p>\n\n\n\n<p>\u00c7al\u0131\u015fma di\u011fer ayak i\u00e7inde ayn\u0131 \u015fekilde uygulan\u0131r.<\/p>\n\n\n\n<p>Tekrar&nbsp;&nbsp; : 12 tekrar<\/p>\n\n\n\n<p>Bekleme: 1 saniye<\/p>\n\n\n\n<p>Toplam : 2 set Set aras\u0131 dinlenme: 30-45 saniye <\/p>\n\n\n\n<p><strong>8<\/strong>&#8211; <strong>PRONE HIP EXTENS\u0130ON-BENT<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-large is-resized\"><img decoding=\"async\" src=\"https:\/\/blog.eskrim.org.tr\/wp-content\/uploads\/2020\/04\/image-8.png\" alt=\"\" class=\"wp-image-473\" width=\"250\"\/><\/figure>\n\n\n\n<p>Y\u00fcz \u00fcst\u00fc yatar pozisyon al\u0131n\u0131z.<\/p>\n\n\n\n<p>\u00c7al\u0131\u015facak ayak dizden 90 derece b\u00fck\u00fcl\u00fcr. <\/p>\n\n\n\n<p>Kal\u00e7a kaslar\u0131n\u0131z\u0131 s\u0131k\u0131n ve baca\u011f\u0131n\u0131z\u0131 yerden yakla\u015f\u0131k 6\ncm kald\u0131r\u0131n.<\/p>\n\n\n\n<p>Bu \u015fekilde yakla\u015f\u0131k 3 saniye bekleyiniz ve tekrar\nba\u015flang\u0131\u00e7 pozisyonuna geliniz.<\/p>\n\n\n\n<p>Bu egzersizi di\u011fer bacak i\u00e7in de tekrarlay\u0131n\u0131z<\/p>\n\n\n\n<p>Tekrar: 12 tekrar<\/p>\n\n\n\n<p>Bekleme: 3 saniye<\/p>\n\n\n\n<p>Toplam : 3 set<\/p>\n\n\n\n<p>Set aras\u0131 dinlenme: 30-45 saniye<\/p>\n\n\n\n<p><strong>9<\/strong> &#8211;<strong>QUADRUPED HIP EXTENSION<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-large is-resized\"><img decoding=\"async\" src=\"https:\/\/blog.eskrim.org.tr\/wp-content\/uploads\/2020\/04\/image-9.png\" alt=\"\" class=\"wp-image-474\" width=\"250\"\/><\/figure>\n\n\n\n<p>Emekleme pozisyonuna gelin. <\/p>\n\n\n\n<p>Kollar omuz geni\u015fli\u011finde, dizler kal\u00e7a geni\u015fli\u011finde yere\ndik formda olun.<\/p>\n\n\n\n<p>&nbsp;Omurili\u011finizin\ntamam\u0131n\u0131 oklava gibi d\u00fcz tutun.<\/p>\n\n\n\n<p>&nbsp;Hareket s\u0131ras\u0131nda\nb\u00fct\u00fcn v\u00fccudunuzu s\u0131k\u0131 ve gergin tutun. <\/p>\n\n\n\n<p>\u00c7al\u0131\u015facak bacak, topuk havay\u0131 g\u00f6sterecek \u015fekilde dizden\nb\u00fck\u00fclerek yukar\u0131 kald\u0131r\u0131l\u0131r ve yava\u015f\u00e7a geri getirilir.<\/p>\n\n\n\n<p>Kald\u0131rd\u0131\u011f\u0131n\u0131z baca\u011f\u0131n\u0131n arka k\u0131sm\u0131n\u0131 d\u00fc\u015f\u00fcnerek yapmaya\n\u00f6zen g\u00f6sterin.<\/p>\n\n\n\n<p>Di\u011fer aya\u011fa da ayn\u0131 \u00e7al\u0131\u015fma uygulan\u0131r.<\/p>\n\n\n\n<p>Tekrar&nbsp;&nbsp; : 12 tekrar<\/p>\n\n\n\n<p>Bekleme: 1 saniye<\/p>\n\n\n\n<p>Toplam : 2 set<\/p>\n\n\n\n<p>Set aras\u0131 dinlenme: 30-45 saniye<\/p>\n\n\n\n<p><strong>10<\/strong>&#8211; <strong>PRONE HIP EXTENSION<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-large is-resized\"><img decoding=\"async\" src=\"https:\/\/blog.eskrim.org.tr\/wp-content\/uploads\/2020\/04\/image-10.png\" alt=\"\" class=\"wp-image-476\" width=\"250\"\/><\/figure>\n\n\n\n<p>Y\u00fcz \u00fcst\u00fc yatar pozisyon al\u0131n\u0131z.<\/p>\n\n\n\n<p>\u00c7al\u0131\u015facak ayak, dizden b\u00fck\u00fclmeden gergin &nbsp;\u015fekilde yerden&nbsp;\nkald\u0131r\u0131l\u0131p 2 saniye bekletilip indirilir.<\/p>\n\n\n\n<p>\u00c7al\u0131\u015fma di\u011fer aya\u011fa da ayn\u0131 \u015fekilde uygulan\u0131r.<\/p>\n\n\n\n<p>Tekrar&nbsp;&nbsp; : 12 tekrar<\/p>\n\n\n\n<p>Bekleme: 2 saniye<\/p>\n\n\n\n<p>Toplam : 3 set<\/p>\n\n\n\n<p>Set aras\u0131 dinlenme: 30-45 saniye<\/p>\n\n\n\n<p><strong>11<\/strong>&#8211; <strong>WALL SQUATS OR BALL SQUATS<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-large is-resized\"><img decoding=\"async\" src=\"https:\/\/blog.eskrim.org.tr\/wp-content\/uploads\/2020\/04\/image-12.png\" alt=\"\" class=\"wp-image-479\" width=\"250\"\/><\/figure>\n\n\n\n<p>S\u0131rt\u0131n\u0131z\u0131 bir duvara yaslay\u0131n. <\/p>\n\n\n\n<p>Ayaklar\u0131n\u0131z\u0131 duvardan yakla\u015f\u0131k 45 cm uzakta ve&nbsp; omuz geni\u015fli\u011fi kadar a\u00e7\u0131k konuma getirin.<\/p>\n\n\n\n<p>Kollar\u0131n\u0131z\u0131 yanlar\u0131n\u0131zda yada g\u00f6\u011f\u00fcs kafesinde \u00e7apraz\ntutun . <\/p>\n\n\n\n<p>Uyluklar\u0131n\u0131z yere paralel olana kadar v\u00fccudunuzu \u00e7\u00f6melme\npozisyonuna indirin.<\/p>\n\n\n\n<p>Dizler ,ikinci ayak parma\u011f\u0131yla ayn\u0131 hizada olmal\u0131d\u0131r ve\nasla ayak parmaklar\u0131n\u0131n hizas\u0131n\u0131 ge\u00e7memelidir.<\/p>\n\n\n\n<p>Yine ayn\u0131 \u015fekilde yava\u015f\u00e7a duvara yaslanarak aya\u011fa\nkalk\u0131lmal\u0131d\u0131r.<\/p>\n\n\n\n<p>Duvar temas\u0131 asla kesilmemelidir.<\/p>\n\n\n\n<p>Bu \u00e7al\u0131\u015fma v\u00fccutla duvar aras\u0131na pilates topu alarak ta\nyap\u0131labilir.<\/p>\n\n\n\n<p>Tekrar&nbsp;&nbsp; : 12 tekrar&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; <\/p>\n\n\n\n<p>Bekleme: 1 saniye<\/p>\n\n\n\n<p>Toplam : 3 set<\/p>\n\n\n\n<p>Set aras\u0131 dinlenme: 30-45 saniye<\/p>\n\n\n\n<p><strong>12<\/strong>&#8211; <strong>B\u0130RD -DOG<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-large is-resized\"><img decoding=\"async\" src=\"https:\/\/blog.eskrim.org.tr\/wp-content\/uploads\/2020\/04\/image-13.png\" alt=\"\" class=\"wp-image-480\" width=\"250\"\/><\/figure>\n\n\n\n<p>Elleriniz ve ayak parmak u\u00e7lar\u0131n\u0131z yere bakacak \u015fekilde\ndiz \u00fcst\u00fc emekleme pozisyonu al\u0131n\u0131z.<\/p>\n\n\n\n<p>&nbsp;Sa\u011f kol, sol\nbacakla ile birlikte koordineli olacak \u015fekilde uzatabilece\u011finiz noktaya kadar\nuzat\u0131n. <\/p>\n\n\n\n<p>Ayn\u0131 \u00e7al\u0131\u015fmay\u0131 di\u011fer kol ve bacak i\u00e7inde ayn\u0131 \u015fekilde\nuygulay\u0131n\u0131z.<\/p>\n\n\n\n<p>El ve aya\u011f\u0131n\u0131z havadayken iki-\u00fc\u00e7 saniye kadar bekleyin ve\ndi\u011fer baca\u011fa ge\u00e7in.<\/p>\n\n\n\n<p>Tekrar&nbsp;&nbsp; : 8 tekrar<\/p>\n\n\n\n<p>Bekleme: 3 saniye<\/p>\n\n\n\n<p>Toplam : 3 set<\/p>\n\n\n\n<p>Set aras\u0131 dinlenme: 30-45 saniye<\/p>\n\n\n\n<p><strong>13<\/strong>&#8211; <strong>BRIDGES PROGRESSION I- HAMSTRING CURLS<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-large is-resized\"><img decoding=\"async\" src=\"https:\/\/blog.eskrim.org.tr\/wp-content\/uploads\/2020\/04\/image-14.png\" alt=\"\" class=\"wp-image-482\" width=\"250\"\/><\/figure>\n\n\n\n<p>Yerde s\u0131rt \u00fcst\u00fc yat\u0131yorken, aya\u011f\u0131n\u0131z\u0131n topuklar\u0131n\u0131n\nalt\u0131na bir pilates topu yerle\u015ftirin. <\/p>\n\n\n\n<p>Sonra kal\u00e7an\u0131z\u0131 kald\u0131r\u0131n.&nbsp;\n<\/p>\n\n\n\n<p>Topu kal\u00e7an\u0131za do\u011fru dizlerinizi b\u00fckerek topuklar\u0131n\u0131zla\n\u00e7ekin.<\/p>\n\n\n\n<p>Tekrar: 8 tekrar<\/p>\n\n\n\n<p>Bekleme: 1 saniye<\/p>\n\n\n\n<p>Toplam : 2 set<\/p>\n\n\n\n<p>Set aras\u0131 dinlenme: 30-45 saniye<\/p>\n\n\n\n<p><strong>14<\/strong>&#8211; <strong>BRIDGES ON BENCH \u2013 (ABDUCTOR MAGNUS BRIDGE)<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-large is-resized\"><img decoding=\"async\" src=\"https:\/\/blog.eskrim.org.tr\/wp-content\/uploads\/2020\/04\/image-15.png\" alt=\"\" class=\"wp-image-483\" width=\"250\"\/><\/figure>\n\n\n\n<p>S\u0131rt \u00fcst\u00fc yere yat\u0131n\u0131z.<\/p>\n\n\n\n<p>Ayaklar, dizden doksan derece b\u00fck\u00fcl\u00fc havaya kald\u0131r\u0131l\u0131p;\nayaklar\u0131nda alt\u0131na bir sehpa\\bank yerle\u015ftirilir.<\/p>\n\n\n\n<p>Eller yanda yada g\u00f6\u011f\u00fcste \u00e7apraz konumland\u0131r\u0131labilir.<\/p>\n\n\n\n<p>Kal\u00e7a m\u00fcmk\u00fcn oldu\u011fu kadar yukar\u0131 kald\u0131r\u0131l\u0131r. 2 saniye\nbeklenip indirilir.<\/p>\n\n\n\n<p>Tekrar&nbsp;&nbsp; : 1 tekrar<\/p>\n\n\n\n<p>Bekleme: 2 saniye<\/p>\n\n\n\n<p>Toplam : 1 set<\/p>\n\n\n\n<p>Set aras\u0131 dinlenme: 30-45 saniye<\/p>\n\n\n\n<p><strong>15<\/strong>&#8211; <strong>BRIDGES PROGRESSION III- SINGLE LEG<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-large is-resized\"><img decoding=\"async\" src=\"https:\/\/blog.eskrim.org.tr\/wp-content\/uploads\/2020\/04\/image-16.png\" alt=\"\" class=\"wp-image-484\" width=\"250\"\/><\/figure>\n\n\n\n<p>Yerde yatarken, ayak topuklar\u0131n\u0131z\u0131 bir pilates topu\n\u00fczerine yerle\u015ftirin.<\/p>\n\n\n\n<p>Ard\u0131ndan bir aya\u011f\u0131n\u0131z\u0131 havaya kald\u0131r\u0131n.<\/p>\n\n\n\n<p>Pilates topu \u00fczerindeki aya\u011f\u0131n\u0131z\u0131 kendinize \u00e7ekerek topu\nkal\u00e7an\u0131za do\u011fru yakla\u015ft\u0131r\u0131p itin.<\/p>\n\n\n\n<p>Ayn\u0131 \u00e7al\u0131\u015fmay\u0131 di\u011fer aya\u011f\u0131n\u0131za da uygulay\u0131n.<\/p>\n\n\n\n<p>Tekrar&nbsp;&nbsp; : 8 tekrar<\/p>\n\n\n\n<p>Bekleme: 2 saniye<\/p>\n\n\n\n<p>Toplam : 2 set<\/p>\n\n\n\n<p>Set aras\u0131 dinlenme: 30-45 saniye<\/p>\n\n\n\n<p><strong>16<\/strong>&#8211; <strong>FRONT SQUAT<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-large is-resized\"><img decoding=\"async\" src=\"https:\/\/blog.eskrim.org.tr\/wp-content\/uploads\/2020\/04\/image-17.png\" alt=\"\" class=\"wp-image-485\" width=\"250\"\/><\/figure>\n\n\n\n<p>Bar\u0131, \u00f6n omuzunuza gelecek \u015fekilde oturtun her iki\nelinizle bar\u0131 v\u00fccudunuza sabitleyin. <\/p>\n\n\n\n<p>Ayaklar\u0131n\u0131z\u0131 omuz geni\u015fli\u011finiz kadar a\u00e7\u0131n. Ayak parmak\nu\u00e7lar\u0131n\u0131z kar\u015f\u0131ya bakmal\u0131. <\/p>\n\n\n\n<p>Nefes alarak \u00e7\u00f6melmeye ba\u015flay\u0131n. <\/p>\n\n\n\n<p>\u00dcst baca\u011f\u0131n\u0131z (diz ve kal\u00e7a aras\u0131) yere paralel oluncaya\nkadar \u00e7\u00f6melin. \u00c7\u00f6melme an\u0131n\u0131 yava\u015f yaparsan\u0131z hamstring yani arka bacak kaslar\u0131\ndaha etkin \u015fekilde \u00e7al\u0131\u015facakt\u0131r. H\u0131zl\u0131 yaparsan\u0131z bir geli\u015fme sa\u011flayamazs\u0131n\u0131z.<\/p>\n\n\n\n<p>Son noktaya geldi\u011finiz de nefes vererek orta h\u0131zda\nkontroll\u00fc bir \u015fekilde y\u00fckselmeye ba\u015flay\u0131n. Tepe noktaya geldi\u011finizde bekleme\nyapmadan nefes alarak tekrar ini\u015fe ge\u00e7in.<\/p>\n\n\n\n<p>Front squat yaparken \u00f6ne do\u011fru\ne\u011filmemelisiniz. S\u0131rt\u0131n\u0131z\u0131 daima dik tutmal\u0131s\u0131n\u0131z. Dengenizi daha stabil hale\ngetirmek ve daha \u00e7ok \u00f6n bacak adalelerini \u00e7al\u0131\u015ft\u0131rmak i\u00e7in topuklar\u0131n\u0131z\u0131n alt\u0131na\nbir takoz koyabilirsiniz.<\/p>\n\n\n\n<p>Tekrar&nbsp;&nbsp; : 8 tekrar<\/p>\n\n\n\n<p>Bekleme: 1 saniye<\/p>\n\n\n\n<p>Toplam : 3 set<\/p>\n\n\n\n<p>Set aras\u0131 dinlenme 45- 60 saniye<\/p>\n\n\n\n<p><strong>17<\/strong>&#8211; <strong>HIGH BAR BACK SQUAT<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-large is-resized\"><img decoding=\"async\" src=\"https:\/\/blog.eskrim.org.tr\/wp-content\/uploads\/2020\/04\/image-18.png\" alt=\"\" class=\"wp-image-486\" width=\"250\"\/><\/figure>\n\n\n\n<p>Ayaklar\u0131n omuz geni\u015fli\u011finde a\u00e7\u0131k olsun ve ayak\nparmaklar\u0131n\u0131 yakla\u015f\u0131k 30 derece kadar d\u0131\u015fa \u00e7evir.<\/p>\n\n\n\n<p>Squat pozisyonunda \u00e7\u00f6melerek bar\u0131n alt\u0131na gir ve bar\u0131n\nbirbirine yakla\u015ft\u0131rd\u0131\u011f\u0131n k\u00fcrek kemiklerinin \u00fcst\u00fcnde yer alan kaslara oturmas\u0131n\u0131\nsa\u011fla. <\/p>\n\n\n\n<p>Bak\u0131\u015flar\u0131n d\u00fcz ileri baks\u0131n ve boynunun arkas\u0131\ns\u0131k\u0131\u015fmas\u0131n. Omuzlar dik ve g\u00f6\u011f\u00fcsler de yukar\u0131da olsun. <\/p>\n\n\n\n<p>Bar\u0131, bile\u011fini b\u00fckmeyecek \u015fekilde ve ba\u015f parmaklar\u0131nla\ndi\u011fer parmaklar\u0131n ayn\u0131 hizada olacak \u015fekilde kavra. <\/p>\n\n\n\n<p>Ard\u0131ndan bar\u0131 kald\u0131r ve \u00f6nce sa\u011f, sonra sol aya\u011f\u0131nla bir\nad\u0131m geriye git. <\/p>\n\n\n\n<p>Derin bir nefes al ve t\u0131pk\u0131 bir sandalyeye oturuyormu\u015f\ngibi kal\u00e7alar\u0131nla yere do\u011fru \u00e7\u00f6k. <\/p>\n\n\n\n<p>Al\u00e7al\u0131rken dizlerin d\u0131\u015far\u0131 do\u011fru olsun, i\u00e7eri d\u00f6nmesine\nkesinlikle izin verme. Kal\u00e7alar\u0131n en az dizlerine paralel olacak kadar \u00e7\u00f6k. <\/p>\n\n\n\n<p>Yeniden y\u00fckselirken, kal\u00e7alar\u0131n\u0131 kasarak yukar\u0131 do\u011fru\nkald\u0131r. Ayn\u0131 zamanda topuklar\u0131nla yeri iterek y\u00fcksel. <\/p>\n\n\n\n<p>Tekrar&nbsp;&nbsp; : 12 tekrar<\/p>\n\n\n\n<p>Bekleme: 1 saniye<\/p>\n\n\n\n<p>Toplam : 3 set<\/p>\n\n\n\n<p>Set aras\u0131 dinlenme: 45-60 saniye<\/p>\n\n\n\n<p><strong>18<\/strong>&#8211; <strong>ROMANIAN DEADLIFT (RDL) &#8211; KETTLEBELL DUMBLE OR BAR<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-large is-resized\"><img decoding=\"async\" src=\"https:\/\/blog.eskrim.org.tr\/wp-content\/uploads\/2020\/04\/image-19.png\" alt=\"\" class=\"wp-image-487\" width=\"250\"\/><\/figure>\n\n\n\n<p>Romanian Deadlift&nbsp;\nhareketi ; ayaklar omuz geni\u015fli\u011finde a\u00e7\u0131k ve kollar tamamen sark\u0131k\nkonumdayken yerdeki bar \u2019\u0131 \u00fcst bacak seviyesine kald\u0131rmak ve yere 5 cm ye kadar\nindirip tekrar dik konumda oldu\u011fumuz yere kadar kald\u0131rmak suretiyle yap\u0131lan,\nbirden \u00e7ok kas grubunu ayn\u0131 anda \u00e7al\u0131\u015ft\u0131ran olduk\u00e7a faydal\u0131, birincil olarak\ns\u0131rt, ikincil olarak bacak ve kal\u00e7a egzersizdir.<\/p>\n\n\n\n<p>\u00c7al\u0131\u015fma esnas\u0131nda bar her zaman baca\u011f\u0131m\u0131za temas\netmelidir.<\/p>\n\n\n\n<p>kal\u00e7a kaslar\u0131m\u0131z\u0131 s\u0131kmal\u0131y\u0131z.<\/p>\n\n\n\n<p>A\u011f\u0131rl\u0131\u011f\u0131n\u0131z\u0131 kendinize g\u00f6re ayarlayabilirsiniz.<\/p>\n\n\n\n<p>a\u011f\u0131rl\u0131ks\u0131z ve ya&nbsp;\nbu \u00e7al\u0131\u015fmay\u0131 sadece kettle damb\u0131l yada bo\u015f barla da yapabilirsiniz<\/p>\n\n\n\n<p>Tekrar&nbsp;&nbsp; : 12 tekrar<\/p>\n\n\n\n<p>Bekleme: 1 saniye<\/p>\n\n\n\n<p>Toplam : 3 set<\/p>\n\n\n\n<p>Set aras\u0131 dinlenme: 45-60 saniye<\/p>\n\n\n\n<p><strong>19<\/strong>&#8211; <strong>DEADLIFT<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-large is-resized\"><img decoding=\"async\" src=\"https:\/\/blog.eskrim.org.tr\/wp-content\/uploads\/2020\/04\/image-20.png\" alt=\"\" class=\"wp-image-488\" width=\"250\"\/><\/figure>\n\n\n\n<p>Romanian deadlifte benzer ama\nbundaki farkl\u0131l\u0131k her defas\u0131nda bar\u0131 yere b\u0131rakmam\u0131z ve bar\u0131 kald\u0131r\u0131\u015f h\u0131z\u0131m\u0131zd\u0131r.\nAyr\u0131ca duru\u015f pozisyonumuzada dikkat etmemiz gerekmektedir.<\/p>\n\n\n\n<p>&nbsp;Tekrar&nbsp; : 1 tekrar<\/p>\n\n\n\n<p>Bekleme: 1 saniye<\/p>\n\n\n\n<p>Toplam : 1 set<\/p>\n\n\n\n<p>Set aras\u0131 dinlenme: 45-60 saniye<\/p>\n\n\n\n<p><strong>20<\/strong>&#8211; <strong>FLOOR ECCENTRIC GLUTE- HAM RAISES<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-large is-resized\"><img decoding=\"async\" src=\"https:\/\/blog.eskrim.org.tr\/wp-content\/uploads\/2020\/04\/image-21.png\" alt=\"\" class=\"wp-image-489\" width=\"250\"\/><\/figure>\n\n\n\n<p>Dikkat: E\u011fer dizlerinizde bir a\u011fr\u0131\nhissederseniz l\u00fctfen hareketi yapmay\u0131 b\u0131rak\u0131n!<\/p>\n\n\n\n<p>Dizlerinizin \u00fcst\u00fcne \u00e7\u00f6k\u00fcn.<\/p>\n\n\n\n<p>Arkadan ayaklar\u0131n\u0131z\u0131 sabitlemek olduk\u00e7a \u00f6nemlidir. <\/p>\n\n\n\n<p>Kendinizi, yere do\u011fru yava\u015f yava\u015f indirin ve yine yava\u015f\nyava\u015f ba\u015flang\u0131\u00e7 pozisyonuna gelin.<\/p>\n\n\n\n<p>Tekrar&nbsp;&nbsp; : 12 tekrar<\/p>\n\n\n\n<p>Bekleme: 1 saniye<\/p>\n\n\n\n<p>Toplam : 3 set<\/p>\n\n\n\n<p>Set aras\u0131 dinlenme: 30-45 saniye<\/p>\n\n\n\n<p><a rel=\"noreferrer noopener\" aria-label=\"Yaz\u0131ya Pdf olarak buradan ula\u015fabilirsiniz. (yeni sekmede a\u00e7\u0131l\u0131r)\" href=\"https:\/\/www.eskrim.org.tr\/resim\/extra\/blog\/spor_sakatlikleri_onleme_egzersizleri.pdf\" target=\"_blank\">Yaz\u0131ya Pdf olarak buradan ula\u015fabilirsiniz.<\/a><\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><em>Al\u0131nt\u0131lar ve&nbsp;Faydalan\u0131lan&nbsp;Kaynaklar:&nbsp;<\/em><a href=\"https:\/\/www.betterfencer.com\/free-ebook\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/www.betterfencer.com\/free-ebook<\/a><br><em>Yazar:&nbsp;<\/em>Jason Rogers<br><em>Haz\u0131rlayan ve&nbsp;\u00c7eviren: Bar\u0131\u015f Bahad\u0131r<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>1- OVERHEAD SQUAT Y\u00fckl\u00fc bir barbell\u2019i geni\u015f tutarak kavray\u0131n ve ba\u015f hizan\u0131z\u0131n \u00fczerine kald\u0131rarak pozisyon al\u0131n. Omuz silkme hareketi yaparak eklemden barbell\u2019i yukar\u0131ya kald\u0131r\u0131n ve dirseklerinizi kilitleyin. Bar\u2019\u0131n, ba\u015f hizas\u0131ndan hafif ileride duracak \u015fekilde sabitlendi\u011finden emin olun. Kar\u0131n kaslar\u0131n\u0131z\u0131 ve kanat kaslar\u0131n\u0131z\u0131 kasarak \u00fcst v\u00fccudunuzun gergin kalmas\u0131n\u0131 sa\u011flay\u0131n. Kal\u00e7an\u0131zdan g\u00fc\u00e7 alarak squat yap\u0131n. Kollar\u0131n\u0131z b\u00fck\u00fclmeye [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-460","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"_links":{"self":[{"href":"https:\/\/blog.eskrim.org.tr\/index.php\/wp-json\/wp\/v2\/posts\/460","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blog.eskrim.org.tr\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blog.eskrim.org.tr\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blog.eskrim.org.tr\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/blog.eskrim.org.tr\/index.php\/wp-json\/wp\/v2\/comments?post=460"}],"version-history":[{"count":10,"href":"https:\/\/blog.eskrim.org.tr\/index.php\/wp-json\/wp\/v2\/posts\/460\/revisions"}],"predecessor-version":[{"id":750,"href":"https:\/\/blog.eskrim.org.tr\/index.php\/wp-json\/wp\/v2\/posts\/460\/revisions\/750"}],"wp:attachment":[{"href":"https:\/\/blog.eskrim.org.tr\/index.php\/wp-json\/wp\/v2\/media?parent=460"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.eskrim.org.tr\/index.php\/wp-json\/wp\/v2\/categories?post=460"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.eskrim.org.tr\/index.php\/wp-json\/wp\/v2\/tags?post=460"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}