{"id":504,"date":"2020-04-16T10:41:15","date_gmt":"2020-04-16T10:41:15","guid":{"rendered":"https:\/\/blog.eskrim.org.tr\/?p=504"},"modified":"2020-05-14T10:51:48","modified_gmt":"2020-05-14T10:51:48","slug":"kopuk-rulo-egzersizlerinin-faydalari","status":"publish","type":"post","link":"https:\/\/blog.eskrim.org.tr\/index.php\/2020\/04\/16\/kopuk-rulo-egzersizlerinin-faydalari\/","title":{"rendered":"K\u00f6p\u00fck Rulo Egzersizlerinin Faydalari"},"content":{"rendered":"\n
\"\"<\/figure>\n\n\n\n

K\u00d6P\u00dcK RULO (FOAM ROLLER) NEDIR?<\/strong><\/p>\n\n\n\n

Equilibrium Total Balance\u2019\u0131n kurucu orta\u011f\u0131\nve antren\u00f6r Niko Algieri, k\u00f6p\u00fck rulonun\ndo\u011fru kullan\u0131ld\u0131\u011f\u0131nda gerilmi\u015f fasya dokunuzu ve hareket\na\u00e7\u0131kl\u0131\u011f\u0131n\u0131z\u0131 k\u0131s\u0131tlayan adezyonlar\u0131 gev\u015fetti\u011fini\nifade ediyor.<\/p>\n\n\n\n

Kafan\u0131z kar\u0131\u015fmas\u0131n; fasya, cildinizin hemen alt\u0131nda yer alan, kaslar\u0131n\u0131z\u0131, kemiklerinizi, sinirlerinizi, organlar\u0131n\u0131z\u0131 ve damarlar\u0131n\u0131z\u0131 birbirine ba\u011flayan yumu\u015fak ba\u011f dokusudur. Miyofasiyal sal\u0131n\u0131m teknikleri de kuvvetlenme ve d\u00fczleme yoluyla fasya dokunuzu korumak i\u00e7in tasarlanm\u0131\u015ft\u0131r.<\/p>\n\n\n\n

Baz\u0131 zamanlarda kaslar\u0131n\u0131z ve fasya dokunuz\nnormalin aksine birbirine\nyap\u0131\u015f\u0131r ve bu ba\u011f dokular\u0131 adezyon olarak bilinir. Adezyonlar hareketlerinizi k\u0131s\u0131tlayarak a\u011fr\u0131ya ve s\u0131z\u0131ya\nyol a\u00e7ar. K\u00f6p\u00fck\nrulo da i\u015fte tam bu noktada devreye girer.<\/p>\n\n\n\n

K\u00f6p\u00fck ruloyu antrenmanlar\u0131n\u0131zda hareketlere haz\u0131rlan\u0131rken kullanman\u0131z gerekti\u011fini s\u00f6yleyen BXR London antren\u00f6r\u00fc\nDoug Tannahill, \u201cBununla\nberaber, antrenman sonunda\nuygulad\u0131\u011f\u0131n\u0131zda da dokular\u0131n\u0131z\u0131n toparlanmas\u0131n\u0131 desteklersiniz,\u201d diyor.<\/p>\n\n\n\n

K\u00f6p\u00fck ruloyla \u00e7ok fazla kar\u015f\u0131la\u015fmam\u0131\u015f biriyseniz, nas\u0131l kullan\u0131ld\u0131\u011f\u0131n\u0131 da anlatal\u0131m. K\u00f6p\u00fck ruloyu gev\u015fetmek istedi\u011finiz\nyumu\u015fak doku b\u00f6lgesinin alt\u0131na yerle\u015ftirin. V\u00fccut a\u011f\u0131rl\u0131\u011f\u0131n\u0131z\u0131 nazik bir \u015fekilde\nileriye ve geriye do\u011fru hareket ettirerek hedef ald\u0131\u011f\u0131n\u0131z kasa masaj yap\u0131n. Bilhassa a\u011fr\u0131 hissetti\u011finiz noktaya rastlarsan\u0131z (bu alana tetik noktas\u0131\nda denir), bu alan yumu\u015fayana\ndek pozisyonunuzu koruyun.
<\/p>\n\n\n\n

Yava\u015f hareket ederek v\u00fccudun merkezinden d\u0131\u015far\u0131ya\ndo\u011fru \u00e7al\u0131\u015f\u0131n. Kaslara\nteker teker odaklanmaktansa bir\u00e7ok\nkas grubunu hedef al\u0131n. \u00d6rne\u011fin\nhamstring, kalf, quadriceps, \u00fcst baca\u011f\u0131n\u0131z\u0131n\nd\u0131\u015f taraf\u0131, kal\u00e7a, g\u00f6\u011f\u00fcs ve s\u0131rt kaslar\u0131n\u0131z\u0131 masaja tabi tutun. Her\nbir kas grubunu iki dakikaya  kadar hedef alabilece\u011finizi  belirten Tannahill, \u201cYuvarlanma eylemini en az 20-30\nsaniye yap\u0131n,\u201d diyor.<\/p>\n\n\n\n

K\u00d6P\u00dcK RULO NE\n\u0130\u015eE YARAR?<\/h1>\n\n\n\n

Kiminin umursamad\u0131\u011f\u0131, kiminin de onsuz yapamad\u0131\u011f\u0131 ekipman olan k\u00f6p\u00fck rulolar, do\u011fru kullan\u0131ld\u0131\u011f\u0131nda fitness\nseviyenizi y\u00fckseltebilir.<\/p>\n\n\n\n

K\u00f6p\u00fck Rulonun etkisini iyi anlamak i\u00e7in fasyay\u0131 biraz daha a\u00e7al\u0131m. Fasya kas ve organ yap\u0131lar\u0131n\u0131n daha stabil olmas\u0131, uygun \u00e7al\u0131\u015fmas\u0131 ve birbirine tutunmas\u0131n\u0131 sa\u011flayan bir ba\u011f dokusudur. V\u00fccudunuzda fasyan\u0131n var olmad\u0131\u011f\u0131 bir yer yoktur. Fasya, s\u0131n\u0131rlanm\u0131\u015f hale geldi\u011finde a\u011fr\u0131, s\u0131n\u0131rl\u0131 hareket, y\u00fcr\u00fcy\u00fc\u015fte bozukluk ve muhtemel sakatlanmaya sebep olabilir.<\/p>\n\n\n\n

Bazen kas lifleri ve fasya o kadar i\u00e7 i\u00e7e girer ki, bu k\u0131s\u0131mlarda d\u00fc\u011f\u00fcmlenme dedi\u011fimiz k\u0131s\u0131mlar olu\u015fur (Trigger<\/strong> <\/strong>Point<\/strong> <\/strong>denilen noktalar bunlard\u0131r). Bu noktalardaki d\u00fc\u011f\u00fcmlenme ve gerilmeleri a\u00e7mak i\u00e7in K\u00f6p\u00fck rulo ile bask\u0131 uygulayarak masaj yapmak gerekir. Buna \u2018Miyofasyal<\/strong> <\/strong>Masaj<\/strong>\u2019 da denir. Buralara bask\u0131 uygulamak a\u011fr\u0131ya neden olmaktad\u0131r. Ama kar\u015f\u0131l\u0131\u011f\u0131nda alaca\u011f\u0131n\u0131z sonu\u00e7 ise gayet faydal\u0131d\u0131r.<\/p>\n\n\n\n

D\u00fc\u011f\u00fcmlenmelerden ve gerilmelerden k\u00f6p\u00fck rulo yoluyla kurtularak kas\u0131n esnekli\u011fine katk\u0131 sa\u011flars\u0131n\u0131z. Olu\u015fan gerilmelerden kurtularak kas\u0131n esnekli\u011fine, bu sayede de hareket a\u00e7\u0131kl\u0131\u011f\u0131na yard\u0131mc\u0131 olursunuz.<\/p>\n\n\n\n

\u00d6rnek olarak  Squat yapmaya\n\u00e7al\u0131\u015f\u0131n, bunu da kal\u00e7an\u0131z\u0131 fazlas\u0131yla indirerek yapmaya \u00e7al\u0131\u015f\u0131n. Ard\u0131ndan quadriceps kas grubunuza k\u00f6p\u00fck rulo ile her iki taraf i\u00e7in 30 saniye masaj uygulay\u0131n. Ard\u0131ndan Squat egzersizini tekrar deneyin. Bu sefer kal\u00e7an\u0131z\u0131 daha rahat\nindirebildi\u011finizi, hareket a\u00e7\u0131kl\u0131\u011f\u0131n\u0131 daha rahat\nsa\u011flad\u0131\u011f\u0131n\u0131z\u0131 ve hatta kaslarda rahatlama hissedebilirsiniz. Bu \u015fekilde kaslardaki gerginlikten ve bazen de a\u011fr\u0131lardan kurtarmas\u0131ndan dolay\u0131 K\u00f6p\u00fck Rulo \u00f6nemlidir.<\/p>\n\n\n\n

BUNDAN ON YIL \u00d6NCE<\/strong>, antrenmanlar\u0131n\u0131z\u0131n sonunda 60 liral\u0131k bir rulonun \u00fcst\u00fcnde yuvarland\u0131\u011f\u0131n\u0131z zaman size g\u00fclebilirlerdi. \u015eimdilerde ise buna self-miyofasiyal sal\u0131n\u0131m\u0131 deniyor ve eskrim salonlar\u0131nda quadriceps kas\u0131n\u0131n \u00fczerinde yuvarlanan insanlar\u0131n \u00fczerinden zorlukla atlayabildi\u011finiz anlar oluyor.<\/p>\n\n\n\n

K\u00d6P\u00dcK RULO \u00c7E\u015e\u0130TLER\u0130<\/strong><\/p>\n\n\n\n

K\u00f6p\u00fck rulolarda yap\u0131lan renk ve stil tercihi, yaln\u0131zca tasar\u0131m kayg\u0131s\u0131 ta\u015f\u0131maz.\nK\u00f6p\u00fck rulolar\u0131n renkleri genellikle yo\u011funluk\nve sertlik a\u00e7\u0131s\u0131ndan\nbelirleyicidir. A\u00e7\u0131k renkli rulolar\nyumu\u015fakl\u0131\u011f\u0131, koyu renkler ise genel olarak\nsertli\u011fi ifade eder.<\/p>\n\n\n\n

Bask\u0131 \u015fiddetinde \u00e7e\u015fitlilik yaratmak amac\u0131yla baz\u0131 k\u00f6p\u00fck rulolar\u0131n\ny\u00fckseltileri ve p\u00fct\u00fcrleri\nbulunurken, baz\u0131 rulolar p\u00fcr\u00fczs\u00fczd\u00fcr. K\u00f6p\u00fck rulo \u00e7al\u0131\u015fmalar\u0131na yeni ba\u015flayanlar i\u00e7in \u00e7o\u011fu zaman d\u00fcz olanlar \u00f6nerilir.<\/p>\n\n\n\n

\u0130lk etapta d\u00fcz rulolarla\n\u00e7al\u0131\u015fmaya ba\u015flaman\u0131z\u0131 tavsiye eden Tannahill, \u201cRulo ne kadar yumu\u015fak olursa, \u00e7ekece\u011finiz ac\u0131 o kadar azalacakt\u0131r. K\u00f6p\u00fck ruloda\n\u2018ac\u0131 yoksa zafer yok\u2019 anlay\u0131\u015f\u0131 yoktur.\nAmac\u0131n\u0131z kaslar\u0131n\u0131z\u0131 daha sa\u011fl\u0131kl\u0131\nbir h\u00e2le getirmek ve bunun i\u00e7in sertli\u011fe\nihtiyac\u0131n\u0131z yok,\u201d diyor.<\/p>\n\n\n\n

Tannahill ayr\u0131ca, \u201cK\u00f6p\u00fck rulonuzun\nmekanik bir etki yaratabilmesi i\u00e7in belirli bir sertli\u011fe sahip olmas\u0131\ngerekir. Fakat bu sertlik kas\u0131n\u0131z\u0131n \u00fczerinde gerginlik yaratacak derecede\nde olmamal\u0131d\u0131r,\u201d diye ekliyor.<\/p>\n\n\n\n

\u00d6te yandan k\u00f6p\u00fck ruloyu fazla kibar kullanmak da anlams\u0131zd\u0131r. Rahats\u0131zl\u0131k \u00f6l\u00e7\u00fcs\u00fcn\u00fc<\/p>\n\n\n\n

10 \u00fczerinden\n7 olarak belirleyin ve buna ra\u011fmen fazla rahat hissediyorsan\u0131z, hedeflenen gev\u015femeyi\nmeydana getirebilmek i\u00e7in\nfarkl\u0131 yap\u0131da rulolar deneyin.<\/p>\n\n\n\n

K\u00f6p\u00fck ruloyla egzersiz yapmaya karar verdiyseniz, faydalar\u0131n\u0131 anlatmaya ba\u015flayabiliriz.<\/p>\n\n\n\n

Sakatl\u0131k riskinizi azaltmaktan kald\u0131rd\u0131\u011f\u0131n\u0131z a\u011f\u0131rl\u0131k miktar\u0131n\u0131 y\u00fckseltebilmeye dek bir\u00e7ok farkl\u0131 getirisi olan K\u00f6p\u00fck Rulo\u2019nun 10 faydas\u0131n\u0131 sizler i\u00e7in s\u0131ralad\u0131k.<\/p>\n\n\n\n

1. Sakatl\u0131ktan Korur <\/strong><\/p>\n\n\n\n

Londra\u2019da bulunan Six Physio Fleet St\u2019nin fizyoterapisti Juliet Slade, \u201cK\u00f6p\u00fck ruloyla \u00e7al\u0131\u015fmak dokular \u00fczerindeki kan dola\u015f\u0131m\u0131n\u0131 art\u0131rarak hareketleri ak\u0131c\u0131 h\u00e2le getirir,\u201d diyor. Dola\u015f\u0131m\u0131n\u0131z\u0131n sorunsuz i\u015flemesi, sakatl\u0131ktan korunman\u0131z a\u00e7\u0131s\u0131ndan b\u00fcy\u00fck \u00f6nem ta\u015f\u0131r.<\/p>\n\n\n\n

2. Hareket A\u00e7\u0131kl\u0131\u011f\u0131n\u0131 Art\u0131r\u0131r<\/strong><\/p>\n\n\n\n

Algieri, kaslarla fasyay\u0131 birbirinden ay\u0131rman\u0131n ve tendonlar\u0131n\u0131z\u0131 yumu\u015fatman\u0131n, antrenman\u0131n\u0131z\u0131n \u00f6ncesinde esnekli\u011finizi art\u0131raca\u011f\u0131n\u0131 s\u00f6yl\u00fcyor. K\u0131sacas\u0131 k\u00f6p\u00fck rulo, tam potansiyelinize ula\u015fman\u0131za yard\u0131mc\u0131 olur.<\/p>\n\n\n\n

3. Kaslar\u0131n\u0131z\u0131 Esnetir <\/strong><\/p>\n\n\n\n

Pure Sports Medicine Reynes Park Clinic fizyoterapisti Daniel Zambon, k\u00f6p\u00fck rulonun sinir sisteminiz \u00fczerinde olumlu etkileri oldu\u011funu ifade ediyor. Bu durum kaslar\u0131n\u0131z\u0131n uzama kabiliyetini y\u00fckseltiyor. Di\u011fer bir deyi\u015fle, esnekli\u011finizi art\u0131r\u0131yor.<\/p>\n\n\n\n

4. Sert Antrenmanlar\u0131 Kolayla\u015ft\u0131r\u0131r <\/strong><\/p>\n\n\n\n

Antrenmanlar\u0131n\u0131zdan \u00f6nce k\u00f6p\u00fck rulo kullanmak, kaslar\u0131n\u0131z\u0131n \u00fczerinde t\u0131pk\u0131 bir moral konu\u015fmas\u0131 etkisi yaratarak onlar\u0131 zorlu egzersizlere haz\u0131rl\u0131yor. Slade, \u201cK\u00f6p\u00fck rulo kullanarak dola\u015f\u0131m\u0131n\u0131z\u0131 h\u0131zland\u0131rmak, kaslar\u0131n\u0131z\u0131n y\u00fcksek aktivite durumuna haz\u0131rlanmas\u0131n\u0131 sa\u011flar,\u201d diyor.<\/p>\n\n\n\n

5. Toparlanmay\u0131 H\u0131zland\u0131r\u0131r<\/strong><\/p>\n\n\n\n

K\u00f6p\u00fck rulo \u00e7al\u0131\u015fmalar\u0131n\u0131n, tendonlar\u0131n\u0131z\u0131n kaslar\u0131n\u0131zla bulu\u015ftu\u011fu yer olan myotendinous kav\u015fa\u011f\u0131na giden kan dola\u015f\u0131m\u0131n\u0131 art\u0131rd\u0131\u011f\u0131n\u0131 belirten Algieri, \u201cBu \u00e7al\u0131\u015fma bacak antrenmanlar\u0131n\u0131n ard\u0131ndan ya\u015fad\u0131\u011f\u0131n\u0131z a\u011fr\u0131lar\u0131 da hafifletecektir,\u201d diyor. Journal of Athletic Training\u2019de yay\u0131mlanan bir ara\u015ft\u0131rma ise, antrenman\u0131n hemen sonunda ve 24 saatin ard\u0131ndan yap\u0131lan 20 dakikal\u0131k k\u00f6p\u00fck rulo egzersizlerinin gecikmi\u015f ba\u015flang\u0131\u00e7l\u0131 kas a\u011fr\u0131s\u0131 sendromuna (DOMS) iyi geldi\u011fini s\u00f6yl\u00fcyor.<\/p>\n\n\n\n

6. Zihninize \u0130yi Gelir<\/strong><\/p>\n\n\n\n

K\u00f6p\u00fck rulo egzersizleri endorfin seviyenizi art\u0131r\u0131rken, zihninize olan faydalar\u0131 yaln\u0131zca bununla kalm\u0131yor. Zambon\u2019a g\u00f6re k\u00f6p\u00fck rulo, v\u00fccudunuzun \u201cka\u00e7 ya da sava\u015f\u201d durumuna girmesine sebep olan sempatik tonun azalmas\u0131na yard\u0131mc\u0131 olarak, \u201cdinlenme ve sindirme\u201d durumuna ge\u00e7mesini sa\u011flayan parasempatik tonu g\u00fc\u00e7lendiriyor. S\u00f6z\u00fcn \u00f6z\u00fc, k\u00f6p\u00fck rulolar tasdikli birer stres d\u00fc\u015f\u00fcr\u00fcc\u00fc olarak g\u00f6rev yap\u0131yor.<\/p>\n\n\n\n

7. Dola\u015f\u0131m\u0131n\u0131z\u0131 Geli\u015ftirir<\/strong><\/p>\n\n\n\n

K\u00f6p\u00fck rulo, fasya ve kas aras\u0131ndaki adezyonu ortadan kald\u0131rarak kan dola\u015f\u0131m\u0131n\u0131z\u0131 art\u0131r\u0131r. Bu da performans\u0131n\u0131z\u0131 art\u0131rarak antrenman sonras\u0131 meydana gelen s\u0131k\u0131nt\u0131lardan ar\u0131nman\u0131z\u0131 sa\u011flar. Zambon, \u201cTeorik olarak konu\u015fursak, kan dola\u015f\u0131m\u0131n\u0131z\u0131n iyile\u015fmesi, \u00e7al\u0131\u015fan ya da toparlanma s\u00fcrecinde olan kaslar\u0131n\u0131za daha fazla kan gitmesine yard\u0131mc\u0131 olur. Bu b\u00f6lgeye giden kan, besin ve oksijen ta\u015f\u0131man\u0131n yan\u0131nda metabolik at\u0131klardan ar\u0131nman\u0131za \u00f6nayak olur,\u201d diyor.<\/p>\n\n\n\n

8. Ba\u011f\u0131\u015f\u0131kl\u0131k Sisteminizi G\u00fc\u00e7lendirir <\/strong><\/p>\n\n\n\n

Sa\u011fl\u0131kl\u0131 bir ba\u011f\u0131\u015f\u0131kl\u0131k sistemi i\u00e7in sa\u011fl\u0131kl\u0131 bir fasya dokusuna sahip olman\u0131z gerekti\u011fini ifade eden Algieri, \u201cK\u00f6p\u00fck rulo lenf sisteminizin zehirlerden ar\u0131nmas\u0131n\u0131 sa\u011flayarak sa\u011fl\u0131\u011f\u0131n\u0131z\u0131 koruyor. Lenf s\u0131v\u0131lar\u0131 v\u00fccudunuzun fasya d\u00fczleminde hareket eder. Gerilen bir fasyay\u0131 rahatlatmak daha iyi bir ar\u0131nma sa\u011flar ve ba\u011f\u0131\u015f\u0131kl\u0131k fonksiyonunuzu kuvvetlendirir,\u201d diyor.<\/p>\n\n\n\n

9. Ki\u015fisel Rekor K\u0131rd\u0131r\u0131r <\/strong><\/p>\n\n\n\n

Kaslar\u0131n\u0131z\u0131n esnemesi ve yumu\u015famas\u0131, hareketleri daha iyi formda yapman\u0131z\u0131 sa\u011flar. Do\u011fru formda \u00e7al\u0131\u015fmak da daha b\u00fcy\u00fck a\u011f\u0131rl\u0131klar kald\u0131rabilmek demektir. Ayr\u0131ca egzersiz sonras\u0131nda meydana gelen a\u011fr\u0131lardan ve kat\u0131l\u0131ktan kurtulmak, spor salonuna daha k\u0131sa s\u00fcrede geri d\u00f6nebilmenize olanak tan\u0131r.<\/p>\n\n\n\n

Zambon, \u201cYorgunlu\u011funuzun azalmas\u0131 daha uzun ve \u015fiddetli antrenmanlar yapman\u0131za yard\u0131mc\u0131 olurken, adaptasyon seviyenizin de artmas\u0131n\u0131 sa\u011flar,\u201d diyor. Bu konudaki dezavantaj\u0131n\u0131z ise DOMS a\u011fr\u0131s\u0131n\u0131 (kas a\u011fr\u0131s\u0131 sendromu) bacak antrenmanlar\u0131n\u0131z\u0131 ekmek i\u00e7in bahane olarak kullanamayacak olman\u0131zd\u0131r.<\/p>\n\n\n\n

10. Post\u00fcr\u00fcn\u00fcz\u00fc Kuvvetlendirir <\/strong><\/p>\n\n\n\n

Algieri, omurgan\u0131z\u0131n torasik b\u00f6lgesinin (s\u0131rt\u0131n\u0131z\u0131n orta b\u00f6l\u00fcm\u00fc) hayat al\u0131\u015fkanl\u0131klar\u0131n\u0131z sebebiyle darbe ald\u0131\u011f\u0131n\u0131 ve kamburla\u015ft\u0131\u011f\u0131n\u0131 s\u00f6yl\u00fcyor. K\u00f6p\u00fck rulo burada da devreye girerek post\u00fcr\u00fcn\u00fcz\u00fc kuvvetlendiriyor.<\/p>\n\n\n\n

K\u00d6P\u00dcK RULOYU NE AMA\u00c7LA KULLANACA\u011eINIZ OLDUK\u00c7A \u00d6NEML\u0130D\u0130R!<\/strong><\/p>\n\n\n\n

Is\u0131nmak \u0130\u00e7in<\/strong><\/p>\n\n\n\n

Uzunlamas\u0131na<\/p>\n\n\n\n

Kas\u0131n\u0131z\u0131n uzunlu\u011fu boyunca,\nritmik bir \u015fekilde yukar\u0131 ve\na\u015fa\u011f\u0131 do\u011fru yuvarlan\u0131n. \u00c7apraz Lifler<\/p>\n\n\n\n

Kas lifleriniz \u00fczerinde dikey bir bi\u00e7imde ileriye\nve geriye do\u011fru yuvarlan\u0131n.<\/p>\n\n\n\n

Toparlanmak \u0130\u00e7in<\/strong><\/p>\n\n\n\n

Gev\u015feme<\/p>\n\n\n\n

Hassas noktay\u0131 bularak kas\u0131n\u0131z\u0131 10 saniye boyunca s\u0131k\u0131n. Ard\u0131ndan nefesinizi vererek\nk\u00f6p\u00fck rulonun kas\u0131n\u0131zla daha fazla b\u00fct\u00fcnle\u015fmesini\nsa\u011flay\u0131n.<\/p>\n\n\n\n

Engelleme<\/p>\n\n\n\n

Hassas noktan\u0131z\u0131n yerini tespit ederek pozisyonunuzu belirli bir s\u00fcre koruyun.<\/p>\n\n\n\n

Mobilite \u0130\u00e7in<\/strong><\/p>\n\n\n\n

Floss Y\u00f6ntemi<\/p>\n\n\n\n

Kas\u0131n\u0131z\u0131n \u00fczerindeki hassas noktay\u0131 bularak ekleminizi oynat\u0131n ve kas grubunuzun k\u00f6p\u00fck rulo \u00fczerinde hareket etmesini sa\u011flay\u0131n. Erinizin \u00e7evresindeki kaslar\u0131 gev\u015fetiyor ve omurlar\u0131n\u0131z\u0131n aras\u0131ndaki mesafeyi d\u00fczeltiyor.<\/p>\n\n\n\n

NELERE D\u0130KKAT ETMEL\u0130?<\/strong><\/p>\n\n\n\n

Hangi B\u00f6lgelere Uygulanmal\u0131?<\/strong><\/p>\n\n\n\n

K\u00f6p\u00fck Rulo kullanabilece\u011finiz bir\u00e7ok b\u00f6lge vard\u0131r. Quadriceps, calf, i\u00e7 bacak kaslar\u0131, glute kaslar\u0131, hamstring bunlara \u00f6rnektir. \u00dcst g\u00f6vde i\u00e7in de pektoral kaslara ve latissimus<\/strong> <\/strong>dorsi<\/strong> <\/strong>kas\u0131na uygulanmas\u0131 post\u00fcr i\u00e7in de faydal\u0131d\u0131r. Bu kaslardaki esnekliklere fayda sa\u011flayarak, d\u00fczg\u00fcn post\u00fcre katk\u0131 sa\u011flars\u0131n\u0131z. S\u0131rt\u0131n\u0131za K\u00f6p\u00fck Rulo kullanmas\u0131n\u0131 bilen biri taraf\u0131ndan masaj yapt\u0131rarak da sizi rahatlatacak etkiyi hissedersiniz. Kas\u0131n yaratt\u0131\u011f\u0131 bu yumu\u015fama ve rahatlama hissi de K\u00f6p\u00fck Rulo\u2019nun art\u0131lar\u0131ndan biri.<\/p>\n\n\n\n

K\u00f6p\u00fck Rulo\u2019nun oda\u011f\u0131 kastaki fasyaya y\u00f6nelik oldu\u011fu i\u00e7in di\u011fer ba\u011f dokular\u0131 uygulanmas\u0131 fazla tavsiye edilmez. \u00d6rnek olarak a\u015fil tendonu ya IT band\u0131n\u0131(\u00fcst baca\u011f\u0131n d\u0131\u015f k\u0131sm\u0131) s\u00f6yleyebiliriz.<\/p>\n\n\n\n

Ne Kadar S\u00fcre Uygulamal\u0131?<\/strong><\/p>\n\n\n\n

Bir kas grubuna 30 saniyeden fazla uygulaman\u0131z tavsiye edilmez. Fazla uygulama dokulara zarar verebilir.<\/p>\n\n\n\n

A\u015f\u0131r\u0131 Bask\u0131 Uygulamamak:<\/strong><\/p>\n\n\n\n

E\u011fer fazla bask\u0131 uygularsan\u0131z ve ne kadar ac\u0131rsa o kadar iyi diyerek \u00e7ok zorlarsan\u0131z, yine dokulara zarar verebilir ve toparlanma uzatabilirsiniz. Bask\u0131y\u0131 ve hareketi her zaman kontrol alt\u0131nda tutmak \u00e7ok \u00f6nemlidir.<\/p>\n\n\n\n

Sakatl\u0131k Olan B\u00f6lgeye Uygulamamak:<\/strong><\/p>\n\n\n\n

K\u00f6p\u00fck Rulo kullan\u0131m\u0131 ve miyofasyal rahatlama s\u00f6z konusu oldu\u011funda, sabit bir \u015fekilde a\u011fr\u0131yan b\u00f6lge \u00fczerinde\n\u00e7al\u0131\u015fmak, bu b\u00f6lgede\ndaha fazla iltihap veya gerginli\u011fe sebep olabilir,\ndahas\u0131 kaslar\u0131 ve fasyay\u0131 daha fazla gerer.<\/p>\n\n\n\n

Ayr\u0131ca a\u011fr\u0131 hissetti\u011finiz yer daima sakatl\u0131\u011f\u0131n kayna\u011f\u0131 de\u011fildir. IT band\u0131yla ilgili bir sakatl\u0131ktan \u00f6rnek verecek olursak, bu IT band\u0131n\u0131n kendisinden kaynakl\u0131 olmayabilir. Bilakis, IT band\u0131 sorunlar\u0131, gluteus maximus (kal\u00e7a kas\u0131)\ngibi, IT band\u0131na\nbiti\u015fik kas gruplar\u0131n\u0131n\ngerginli\u011finin sonucu olarak\nortaya \u00e7\u0131kar.<\/p>\n\n\n\n

K\u00f6p\u00fck rulo egzersizlerinden birka\u00e7\u0131; a\u015fa\u011f\u0131da a\u00e7\u0131klay\u0131c\u0131 \u015fekilde belirtilmi\u015ftir.<\/em><\/p>\n\n\n\n

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Yaz\u0131ya buradan pdf olarak eri\u015febilirsiniz<\/a>\u0130ndir<\/a><\/div>\n\n\n\n

Haz\u0131rlayan ve\u00a0D\u00fczenleyen: Bar\u0131\u015f Bahad\u0131r<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

K\u00d6P\u00dcK RULO (FOAM ROLLER) NEDIR? Equilibrium Total Balance\u2019\u0131n kurucu orta\u011f\u0131 ve antren\u00f6r Niko Algieri, k\u00f6p\u00fck rulonun do\u011fru kullan\u0131ld\u0131\u011f\u0131nda gerilmi\u015f fasya dokunuzu ve hareket a\u00e7\u0131kl\u0131\u011f\u0131n\u0131z\u0131 k\u0131s\u0131tlayan adezyonlar\u0131 gev\u015fetti\u011fini ifade ediyor. Kafan\u0131z kar\u0131\u015fmas\u0131n; fasya, cildinizin hemen alt\u0131nda yer alan, kaslar\u0131n\u0131z\u0131, kemiklerinizi, sinirlerinizi, organlar\u0131n\u0131z\u0131 ve damarlar\u0131n\u0131z\u0131 birbirine ba\u011flayan yumu\u015fak ba\u011f dokusudur. Miyofasiyal sal\u0131n\u0131m teknikleri de kuvvetlenme ve d\u00fczleme […]<\/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-504","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\/504","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=504"}],"version-history":[{"count":6,"href":"https:\/\/blog.eskrim.org.tr\/index.php\/wp-json\/wp\/v2\/posts\/504\/revisions"}],"predecessor-version":[{"id":751,"href":"https:\/\/blog.eskrim.org.tr\/index.php\/wp-json\/wp\/v2\/posts\/504\/revisions\/751"}],"wp:attachment":[{"href":"https:\/\/blog.eskrim.org.tr\/index.php\/wp-json\/wp\/v2\/media?parent=504"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.eskrim.org.tr\/index.php\/wp-json\/wp\/v2\/categories?post=504"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.eskrim.org.tr\/index.php\/wp-json\/wp\/v2\/tags?post=504"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}