{"id":1188,"date":"2024-08-02T12:15:30","date_gmt":"2024-08-02T12:15:30","guid":{"rendered":"https:\/\/diyetgunlukleri.com\/?p=1188"},"modified":"2024-08-02T12:15:32","modified_gmt":"2024-08-02T12:15:32","slug":"izometrik-egzersiz-uzerine-bir-degerlendirme","status":"publish","type":"post","link":"https:\/\/diyetgunlukleri.com\/?p=1188","title":{"rendered":"\u0130zometrik Egzersiz \u00dczerine Bir De\u011ferlendirme"},"content":{"rendered":"\n<p>Spor yapan ve \u00f6zellikle kas geli\u015fimiyle ilgilenen insanlar\u0131n merak etti\u011fi<strong> izometrik egzersiz<\/strong> bahsinin ele al\u0131naca\u011f\u0131 bu yaz\u0131da<strong> izometrik egzersiz nedir sorusuna cevap, izometrik egzersiz faydalar\u0131 hakk\u0131nda bilinmesi gerekenler, izometrik egzersiz \u00f6rnekleri ile ilgili bilgi<\/strong> ba\u015fl\u0131klar\u0131 alt\u0131nda konu ayr\u0131nt\u0131l\u0131 olarak de\u011ferlendirilecek.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u0130zometrik Egzersiz Nedir Sorusuna Cevap<\/h2>\n\n\n\n<p><br><strong>\u0130zometrik egzersiz <\/strong>kas boyunun uzay\u0131p k\u0131salmadan kaslar\u0131n sabit tutularak yap\u0131ld\u0131\u011f\u0131 egzersizler olarak de\u011ferlendirilebilir. \u0130zometrik egzersizlerde z\u0131tt\u0131 olan izotonik egzersizlerde oldu\u011fu gibi kas boyu uzay\u0131p k\u0131salmaz, sabit kal\u0131r. \u00d6rne\u011fin 10 kilograml\u0131k bir a\u011f\u0131rl\u0131\u011f\u0131 kolla kald\u0131r\u0131p indirmek izotonik egzersiz \u00f6rne\u011fi iken yine ayn\u0131 a\u011f\u0131rl\u0131\u011f\u0131 belli bir noktaya kadar kald\u0131r\u0131l\u0131p o noktada yar\u0131m dakika ya da bir dakika sabit beklemek ve a\u011f\u0131rl\u0131\u011fa o noktada bir diren\u00e7 uygulamak<strong> izometrik egzersiz <\/strong>\u00f6rne\u011fidir.<\/p>\n\n\n\n<p><br>Konuyu daha ayd\u0131nlat\u0131c\u0131 hale getirmek i\u00e7in ba\u015fka bir \u00f6rnek vermek gerekirse evinizdeki duvar\u0131 ellerinizle itin ve en zorland\u0131\u011f\u0131n\u0131z noktada bir dakika bekleyin. Kas boyunuz o anda uzay\u0131p k\u0131salmaz ama bir kuvvet uygulars\u0131n\u0131z kar\u015f\u0131n\u0131zdaki dirence. \u0130\u015fte bu t\u00fcr hareketler <strong>izometrik egzersiz<\/strong> ad\u0131yla bilinir.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><br>\u0130zometrik Egzersiz Faydalar\u0131 Hakk\u0131nda Bilinmesi Gerekenler<\/h2>\n\n\n\n<p><strong><br>\u0130zometrik egzersiz yaparsan\u0131z<\/strong><br>\u2981 <strong>Kuvvetiniz artar<\/strong>: Kas\u0131n uzay\u0131p k\u0131salmad\u0131\u011f\u0131 bu t\u00fcr egzersizleri yapt\u0131\u011f\u0131n\u0131zda kaslar\u0131n\u0131z\u0131n b\u00fcy\u00fckl\u00fc\u011f\u00fcn\u00fcn artmas\u0131 beklenmez ancak kaslar\u0131n\u0131z bu hareketleri yapt\u0131k\u00e7a daha kuvvetli hale gelir.<br>\u2981 <strong>Fit bir g\u00f6r\u00fcn\u00fcm\u00fcn\u00fcz olur:<\/strong> D\u0131\u015fardan bak\u0131ld\u0131\u011f\u0131nda v\u00fccudundaki \u00e7e\u015fitli kaslar\u0131 b\u00fcy\u00fck bir insan olmazs\u0131n\u0131z ancak hareketleri yapt\u0131k\u00e7a ya\u011f miktar\u0131 azalan fit bir v\u00fccuda sahip olursunuz. Kaslar\u0131m abart\u0131l\u0131 derecede b\u00fcy\u00fcmesin ama estetik bir v\u00fccudum olsun diyenler i\u00e7in <strong>izometrik egzersiz <\/strong>yapmak son derece mant\u0131kl\u0131 olacakt\u0131r.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u0130zometrik Egzersiz \u00d6rnekleri ile \u0130lgili Bilgi<\/h2>\n\n\n\n<p><br><strong>\u0130zometrik egzersiz<\/strong> yapmaya karar vermi\u015f olanlar i\u00e7in \u015fu hareketler \u00f6rnek verilebilir.<br>\u2981 <strong>Plank ve plank t\u00fcrlerini yapmak:<\/strong> Plank hareketi d\u00fcz plank, yan plank ve ters plank gibi \u00f6rnekleriyle bilinir. D\u00fcz plankta \u015f\u0131nav pozisyonu al\u0131n\u0131r ve o pozisyonda v\u00fccudunun g\u00fcc\u00fcn\u00fcn yetti\u011fi yere kadar beklenir. D\u00fcz planla gittik\u00e7e artan s\u00fcrelerde durmaya \u00e7al\u0131\u015fmak hedeflenir ve bu harekette en dikkat edilmesi gereken nokta ayaklar\u0131n ve kollar\u0131n omuz geni\u015fli\u011finde olmas\u0131 ve kal\u00e7an\u0131n belden yukarda veya a\u015fa\u011f\u0131da durmamas\u0131d\u0131r. D\u00fcz plank bir derece daha zor hale getirilmeye \u00e7al\u0131\u015f\u0131ld\u0131\u011f\u0131nda ellerden kuvvet almamak i\u00e7in dirsekten itibaren ellere kadar olan k\u0131s\u0131m yere paralel ve omuz geni\u015fli\u011finde b\u0131rak\u0131larak plank yap\u0131lmaya \u00e7al\u0131\u015f\u0131labilir. Plank hareketi v\u00fccudun alt ve \u00fcst kaslar\u0131n\u0131n neredeyse tamam\u0131n\u0131 kuvvetlendiren \u00f6zellikle kar\u0131n kaslar\u0131n\u0131n son derece aktif oldu\u011fu bir harekettir.<\/p>\n\n\n\n<p><strong>D\u00fcz plan\u0137\u0131n kolay hali<\/strong><\/p>\n\n\n\n<p><strong>D\u00fcz plank\u0131n zor hali<\/strong><\/p>\n\n\n\n<p><strong>Yan plank<\/strong><\/p>\n\n\n\n<p><strong>\u2981 Duvara yaslanarak oturma: <\/strong>Duvara yaslan\u0131l\u0131r ayaklar bir ad\u0131m \u00f6ne do\u011fru g\u00f6t\u00fcr\u00fcl\u00fcr ve yava\u015f yava\u015f a\u015fa\u011f\u0131ya do\u011fru inilerek hareketin en zor yerinde oturma pozisyonunda beklenilmeye \u00e7al\u0131\u015f\u0131l\u0131r. Alt\u0131n\u0131zda bir sandalye olmadan s\u0131rt\u0131n\u0131z duvara dayal\u0131 oturmaya \u00e7al\u0131\u015ft\u0131\u011f\u0131n\u0131z\u0131 hayal edin. Diz kapa\u011f\u0131n\u0131n \u00fcst\u00fcndeki quadriceps ve kal\u00e7a kaslar\u0131n\u0131 kuvvetlendirmede etkili bir harekettir.<br>\u2981 <strong>Squat\u0131 izometrik olarak yapmak :<\/strong> Squat hareketinin en zor k\u0131sm\u0131 olan \u00e7\u00f6melme pozisyonunda sabit beklemek de <strong>izometrik egzersiz<\/strong> i\u00e7in iyi bir \u00f6rnek olacakt\u0131r.<\/p>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Spor yapan ve \u00f6zellikle kas geli\u015fimiyle ilgilenen insanlar\u0131n merak etti\u011fi izometrik egzersiz bahsinin ele al\u0131naca\u011f\u0131 bu yaz\u0131da izometrik egzersiz nedir sorusuna cevap, izometrik egzersiz faydalar\u0131 hakk\u0131nda bilinmesi gerekenler, izometrik egzersiz \u00f6rnekleri ile ilgili bilgi ba\u015fl\u0131klar\u0131 alt\u0131nda konu ayr\u0131nt\u0131l\u0131 olarak de\u011ferlendirilecek. \u0130zometrik Egzersiz Nedir Sorusuna Cevap \u0130zometrik egzersiz kas boyunun uzay\u0131p k\u0131salmadan kaslar\u0131n sabit tutularak yap\u0131ld\u0131\u011f\u0131 &hellip;<\/p>\n","protected":false},"author":1,"featured_media":1189,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_uf_show_specific_survey":0,"_uf_disable_surveys":false,"footnotes":""},"categories":[7,3,43,6,44],"tags":[],"class_list":["post-1188","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-cok-okunanlar","category-kilo-verme-yontemleri","category-saglik","category-sectiklerimiz","category-spor"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.6 - 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