{"id":3203,"date":"2016-01-13T21:31:33","date_gmt":"2016-01-13T21:31:33","guid":{"rendered":"http:\/\/www.yelkenkayak.com\/?p=3203"},"modified":"2016-01-22T13:52:05","modified_gmt":"2016-01-22T13:52:05","slug":"3203","status":"publish","type":"post","link":"https:\/\/www.yelkenkayak.com\/?p=3203","title":{"rendered":"ISINMA VE SO\u011eUMA HAREKETLER\u0130"},"content":{"rendered":"<p><img loading=\"lazy\" decoding=\"async\" class=\"alignleft size-large wp-image-3204\" src=\"http:\/\/www.yelkenkayak.com\/wp-content\/uploads\/2016\/01\/kayaking-stretches1-1024x704-800x550.jpg\" alt=\"kayaking-stretches1-1024x704\" width=\"800\" height=\"550\" srcset=\"https:\/\/www.yelkenkayak.com\/wp-content\/uploads\/2016\/01\/kayaking-stretches1-1024x704-800x550.jpg 800w, https:\/\/www.yelkenkayak.com\/wp-content\/uploads\/2016\/01\/kayaking-stretches1-1024x704-300x206.jpg 300w, https:\/\/www.yelkenkayak.com\/wp-content\/uploads\/2016\/01\/kayaking-stretches1-1024x704-768x528.jpg 768w, https:\/\/www.yelkenkayak.com\/wp-content\/uploads\/2016\/01\/kayaking-stretches1-1024x704-600x413.jpg 600w, https:\/\/www.yelkenkayak.com\/wp-content\/uploads\/2016\/01\/kayaking-stretches1-1024x704-288x198.jpg 288w, https:\/\/www.yelkenkayak.com\/wp-content\/uploads\/2016\/01\/kayaking-stretches1-1024x704.jpg 1024w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/>  <\/p>\n<p>Her sportif aktiviteden \u00f6nce v\u00fccudu haz\u0131rlamak i\u00e7in yap\u0131lan \u00e7al\u0131\u015fmaya \u0131s\u0131nma hareketleri deniliyor. Bu yap\u0131lan spora haz\u0131rl\u0131k, yaz\u0131n s\u0131cak havada 10-15 dakika s\u00fcr\u00fcyor ama k\u0131\u015f\u0131n 20-30 dakikaya kadar s\u00fcrebilir. Is\u0131nmada ama\u00e7, bedenin ve \u00f6zellikle kaslar\u0131n i\u00e7 \u0131s\u0131s\u0131n\u0131 y\u00fckseltmek. Bu sayede kaslar\u0131n kas\u0131lma ve gev\u015femeleri daha s\u00fcratli, v\u00fccudumuzdaki maddelerin dola\u015f\u0131m\u0131 daha h\u0131zl\u0131 oluyor.<\/p>\n<p>Is\u0131nman\u0131n, kas ve eklemlerdeki sakatlanmalar \u00fczerinde de etkili oldu\u011funa inan\u0131l\u0131yor. Is\u0131nma hareketlerinin bir yan faydas\u0131 da, spora ba\u015flamadan kendinize vakit ay\u0131r\u0131p, v\u00fccudunuzu dinlemenize yard\u0131mc\u0131 olmas\u0131d\u0131r. Kas\u0131lm\u0131\u015f bir kas\u0131n yada burkulmu\u015f bir eklemin fark\u0131na varman\u0131z\u0131 sa\u011flar ve bu sayede aktiviteden vazge\u00e7me yada o b\u00f6lgeyi \u00f6zel haz\u0131rlayarak ( belki bir bandaj ile sabitleme yada masaj ile gev\u015fetme ) sakatl\u0131ktan ka\u00e7\u0131nmam\u0131z\u0131 sa\u011flar.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignleft size-large wp-image-3205\" src=\"http:\/\/www.yelkenkayak.com\/wp-content\/uploads\/2016\/01\/warm-up.jpg\" alt=\"warm-up\" width=\"441\" height=\"308\" srcset=\"https:\/\/www.yelkenkayak.com\/wp-content\/uploads\/2016\/01\/warm-up.jpg 441w, https:\/\/www.yelkenkayak.com\/wp-content\/uploads\/2016\/01\/warm-up-300x210.jpg 300w, https:\/\/www.yelkenkayak.com\/wp-content\/uploads\/2016\/01\/warm-up-284x198.jpg 284w\" sizes=\"auto, (max-width: 441px) 100vw, 441px\" \/><\/p>\n<p>Spora ba\u015flamadan \u0131s\u0131nma hareketleri ile yorulmak istenmeyebilir. Bu sadece, yap\u0131lan spora daha ge\u00e7 uyum sa\u011flamay\u0131 ve \u00e7abuk yorulmay\u0131 sa\u011flar. Az yap\u0131lan \u0131s\u0131nma hareketleri etkisiz olacakt\u0131r ve fazla yap\u0131lan \u0131s\u0131nma hareketleri ise yorucu olacakt\u0131r. Bu arada, spora pasif yoga ile ba\u015flamak iyi bir fikir de\u011fil. Is\u0131nma hareketleri ile, kalp at\u0131m h\u0131z\u0131n\u0131 yava\u015f\u00e7a y\u00fckseltmek, kalbi ve di\u011fer i\u00e7 organlar\u0131 daha d\u00fczenli \u00e7al\u0131\u015fmalar\u0131n\u0131 sa\u011flamak i\u00e7in \u0131s\u0131tmak gerekiyor. Yoga , \u00f6zellikle g\u00f6zleri kapatarak yap\u0131lanlar t\u00fcrler tam tersine her \u015feyi yava\u015flatacakt\u0131r.<\/p>\n<p>Is\u0131nma iki t\u00fcrl\u00fc yap\u0131labilir. Pasif ve aktif olarak. Pasif \u0131s\u0131nma s\u0131cak bir du\u015f olabilir, aktif \u0131s\u0131nman\u0131n yerini tutmayacakt\u0131r ama teorik olarak yeterlidir.<\/p>\n<p>Aktif \u0131s\u0131nma da bir iki de\u011fi\u015fik \u015fekilde yap\u0131labilir. Dinamik ve statik olarak. En basiti hafif bir tempoda 5-6 dakika ko\u015fup pe\u015fi s\u0131ra esneme hareketleri yapmakt\u0131r. Bu esneme hareketlerini arac\u0131m\u0131z olan k\u00fcrek ile yapmak beceriyi geli\u015ftirecektir.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignleft size-large wp-image-3206\" src=\"http:\/\/www.yelkenkayak.com\/wp-content\/uploads\/2016\/01\/warm-up-2.jpg\" alt=\"warm-up-2\" width=\"552\" height=\"368\" srcset=\"https:\/\/www.yelkenkayak.com\/wp-content\/uploads\/2016\/01\/warm-up-2.jpg 552w, https:\/\/www.yelkenkayak.com\/wp-content\/uploads\/2016\/01\/warm-up-2-300x200.jpg 300w, https:\/\/www.yelkenkayak.com\/wp-content\/uploads\/2016\/01\/warm-up-2-297x198.jpg 297w\" sizes=\"auto, (max-width: 552px) 100vw, 552px\" \/><\/p>\n<p>Deniz kaya\u011f\u0131 gibi \u00e7ok da zorlay\u0131c\u0131 olmayan bu sporda \u0131s\u0131nma hareketleri atlanabilir. Yinede, r\u00fczgar\u0131n y\u00f6n de\u011fi\u015ftirmesi ile \u00e7ok zorlay\u0131c\u0131 bir spora d\u00f6n\u00fc\u015febilme durumu da var. Bu y\u00fczden \u0131s\u0131nma hareketlerini atlamadan, denize a\u00e7\u0131lmak do\u011fru karar olacakt\u0131r. Is\u0131nmadan \u00e7\u0131k\u0131lan gezilerde, v\u00fccudun k\u00fcrek \u00e7ekmeye uyum sa\u011flamas\u0131 en az 10-15 dakika s\u00fcrecektir.<\/p>\n<p>Is\u0131nma hareketleri, \u015fehir hayat\u0131 ve zamans\u0131zl\u0131k y\u00fcz\u00fcnden atlanabiliyor. \u0130kinci konu olan \u2018so\u011fuma hareketleri\u2019 nin atlanmayaca\u011f\u0131n\u0131 san\u0131yorum. Ayn\u0131 \u0131s\u0131nma hareketleri gibi so\u011fuma hareketleri de bulunmakta ve buna aktif dinlenme deniliyor.<\/p>\n<p>Bu kanda biriken laktik asid ve arkada\u015flar\u0131n\u0131n daha h\u0131zl\u0131 at\u0131lmas\u0131n\u0131 ve toparlanman\u0131n \u00e7abuk olmas\u0131na yard\u0131mc\u0131 oluyor. En faydal\u0131 oldu\u011fu nokta, ertesi g\u00fcn a\u011fr\u0131mayan kollar ve bacaklar. K\u0131saca 5-10 dakika \u0131s\u0131nma hareketlerinin tersini yap\u0131n. Yatarak dinlenmeden daha etkili oldu\u011funu g\u00f6receksiniz.<\/p>\n<p>Ben \u0131s\u0131nma hareketlerini dinamik, so\u011fuma hareketlerini statik yap\u0131yorum. A\u015fa\u011f\u0131da bir \u00f6rnek var.<\/p>\n<p><iframe loading=\"lazy\" width=\"920\" height=\"518\" src=\"https:\/\/www.youtube.com\/embed\/_InFSoMPO_s?feature=oembed\" frameborder=\"0\" allowfullscreen><\/iframe><\/p>\n<p>T\u00fcm hareketleri yapamayabilirsiniz, be\u011fendiklerinizi se\u00e7in. Unutulmamas\u0131 gereken, \u0131s\u0131nma hareketlerinin yukar\u0131dan a\u015fa\u011f\u0131, so\u011fuma hareketlerinin ise a\u015fa\u011f\u0131dan yukar\u0131 yap\u0131ld\u0131\u011f\u0131. Is\u0131nma hareketlerine omuzlardan ba\u015flamak, so\u011fuma hareketlerine ayaklardan ba\u015flamak gerekiyor.<\/p>\n[wysija_form id=&#8221;3&#8243;]\n","protected":false},"excerpt":{"rendered":"<p>Her sportif aktiviteden \u00f6nce v\u00fccudu haz\u0131rlamak i\u00e7in yap\u0131lan \u00e7al\u0131\u015fmaya \u0131s\u0131nma hareketleri deniliyor. Bu yap\u0131lan spora haz\u0131rl\u0131k, yaz\u0131n s\u0131cak havada 10-15 dakika s\u00fcr\u00fcyor ama k\u0131\u015f\u0131n 20-30 dakikaya kadar s\u00fcrebilir. Is\u0131nmada ama\u00e7, bedenin ve \u00f6zellikle kaslar\u0131n i\u00e7 \u0131s\u0131s\u0131n\u0131 y\u00fckseltmek. Bu sayede kaslar\u0131n kas\u0131lma ve gev\u015femeleri daha s\u00fcratli, v\u00fccudumuzdaki maddelerin dola\u015f\u0131m\u0131 daha h\u0131zl\u0131 oluyor. Is\u0131nman\u0131n, kas ve eklemlerdeki &#8230;<\/p>\n","protected":false},"author":1,"featured_media":3205,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"ngg_post_thumbnail":0,"footnotes":""},"categories":[69],"tags":[17,87,84,74,91,85,86,88,89,90,75],"class_list":["post-3203","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-deniz-kayagi-egzersizleri","tag-deniz-kayagi","tag-dunyasi","tag-egitim","tag-isinma-hareketleri","tag-kano-modelleri","tag-kanodiyari","tag-kanodunyasi","tag-kanoforum","tag-kanoist","tag-kano_okulu","tag-soguma-hareketleri"],"_links":{"self":[{"href":"https:\/\/www.yelkenkayak.com\/index.php?rest_route=\/wp\/v2\/posts\/3203","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.yelkenkayak.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.yelkenkayak.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.yelkenkayak.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.yelkenkayak.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=3203"}],"version-history":[{"count":4,"href":"https:\/\/www.yelkenkayak.com\/index.php?rest_route=\/wp\/v2\/posts\/3203\/revisions"}],"predecessor-version":[{"id":3252,"href":"https:\/\/www.yelkenkayak.com\/index.php?rest_route=\/wp\/v2\/posts\/3203\/revisions\/3252"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.yelkenkayak.com\/index.php?rest_route=\/wp\/v2\/media\/3205"}],"wp:attachment":[{"href":"https:\/\/www.yelkenkayak.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=3203"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.yelkenkayak.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=3203"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.yelkenkayak.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=3203"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}