{"id":10710,"date":"2020-11-26T19:17:26","date_gmt":"2020-11-26T16:17:26","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=1182"},"modified":"2025-06-01T17:18:00","modified_gmt":"2025-06-01T14:18:00","slug":"yoga-oncesi-isinma-gerekli-mi","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/tr\/yoga-oncesi-isinma-gerekli-mi\/","title":{"rendered":"Yoga \u00d6ncesi Is\u0131nma Yapmak Gerekir mi?"},"content":{"rendered":"\n
Bir\u00e7ok ki\u015fi yoga \u00f6ncesi \u0131s\u0131nma yapman\u0131n gerekip gerekmedi\u011finden dolay\u0131 asanalara hafif bir egzersiz gibi bakabilir ve bu nedenle \u00f6zel haz\u0131rl\u0131k gerektirmedi\u011fini d\u00fc\u015f\u00fcnebilir. Ancak bu tam anlam\u0131yla do\u011fru de\u011fil. En hafif \n\n\n\n
Yani, her asana kompleksi tam bir antrenmand\u0131r ve \u00f6ncesinde her zaman \u0131s\u0131nma gereklidir.<\/p>\n\n\n\n
Yoga \u00f6ncesi \u0131s\u0131nma neden yap\u0131lmal\u0131?<\/p>\n\n\n\n
\n
\u0130lk olarak, organizman\u0131n, t\u00fcm organlar\u0131n ve sistemlerin aktivasyonu sa\u011flan\u0131r.<\/li>\n\n\n\n
\u0130kincisi, \u0131s\u0131nma s\u0131ras\u0131nda sinir sisteminin gerekli uyar\u0131labilirlik seviyesine ula\u015f\u0131lmas\u0131 sa\u011flan\u0131r. Bu, pratik s\u0131ras\u0131nda g\u00fc\u00e7l\u00fc bir gerilme olursa organizman\u0131z\u0131n sinir sistemine “a\u011fr\u0131, tehlike” sinyalini g\u00f6ndererek zaman\u0131nda durman\u0131z\u0131 ve yaralanmalardan ka\u00e7\u0131nman\u0131z\u0131 sa\u011flamak i\u00e7indir.<\/li>\n\n\n\n
\u00dc\u00e7\u00fcnc\u00fcs\u00fc, kaslar, eklemler, kardiyovask\u00fcler ve solunum sistemleri i\u00e7in bir antrenman haz\u0131rl\u0131\u011f\u0131d\u0131r.<\/li>\n<\/ul>\n\n\n\n<\/figure>\n\n\n\n
Eklemler i\u00e7in Is\u0131nma<\/h2>\n\n\n\n
Asanalar\u0131n ger\u00e7ekle\u015ftirilmesinde neredeyse her zaman eklemler kullan\u0131ld\u0131\u011f\u0131ndan, antrenmana uygun \u015fekilde haz\u0131rlanmal\u0131d\u0131rlar. Haz\u0131rl\u0131k s\u0131ras\u0131nda eklem bo\u015fluklar\u0131 sinoviyal s\u0131v\u0131 ile dolar, bu zor asanalara giri\u015fte kolayl\u0131k sa\u011flayabilir ve a\u011fr\u0131l\u0131 hisleri \u00f6nleyebilir.<\/p>\n\n\n\n
Eklemler i\u00e7in jimnastik, kan dola\u015f\u0131m\u0131n\u0131 g\u00fc\u00e7lendirir ve lenf hareketini uyar\u0131r. Her eklemi en az bir dakika \u00e7al\u0131\u015ft\u0131ktan sonra kaslar\u0131n \u0131s\u0131nmas\u0131na ge\u00e7in.<\/p>\n\n\n\n
Kaslar i\u00e7in Is\u0131nma<\/h2>\n\n\n\n
Eklemleri \u0131s\u0131nd\u0131r\u0131rken kaslar\u0131 ve tendonlar\u0131 da \u00e7al\u0131\u015ft\u0131r\u0131rs\u0131n\u0131z. Kaslar\u0131n enerji ile beslenmesi gerekir – bunun i\u00e7in \u0131s\u0131nma hareketlerinden baz\u0131lar\u0131 biraz daha yo\u011fun yap\u0131labilir, b\u00f6ylece v\u00fccut \u0131s\u0131n\u0131r ve kan ak\u0131\u015f\u0131 artar.<\/p>\n\n\n\n<\/figure>\n\n\n\n
Kalp ve Solunum Sistemi \u0130\u00e7in Is\u0131nma<\/h2>\n\n\n\n
Egzersizler sayesinde nefes alma stabilize edilir, kaburgalar ve akci\u011ferler a\u00e7\u0131l\u0131r, kan dola\u015f\u0131m\u0131 ve kan bas\u0131nc\u0131 normalle\u015fir, ard\u0131ndan herhangi bir asanaya, hatta ters duru\u015flara dahi ba\u015flanabilir.<\/p>\n\n\n\n<\/figure>\n\n\n\n
Evde Yoga \u00d6ncesi Is\u0131nma Nas\u0131l Yap\u0131l\u0131r?<\/h2>\n\n\n\n
Is\u0131nmay\u0131 15-20 dakika boyunca yap\u0131n. Maksimum etki i\u00e7in a\u015fa\u011f\u0131daki egzersizleri kullan\u0131n:<\/p>\n\n\n\n
Is\u0131nman\u0131n sadece uygulanacak yoga prati\u011fine odaklanacak eklem veya kas grubuna de\u011fil, ayn\u0131 zamanda t\u00fcm v\u00fccudu kapsaml\u0131 bir \u015fekilde \u00e7al\u0131\u015ft\u0131rmaya odaklanmas\u0131 gerekti\u011fini dikkate al\u0131n. Is\u0131nma s\u00fcrecinde neredeyse t\u00fcm kaslar ve eklemler \u00e7al\u0131\u015ft\u0131r\u0131lmal\u0131d\u0131r. Do\u011fru bir \u0131s\u0131nman\u0131n ard\u0131ndan tam kapsaml\u0131 yoga prati\u011fine ba\u015flanabilir.<\/p>\n","protected":false},"excerpt":{"rendered":"
Bir\u00e7ok ki\u015fi yoga \u00f6ncesi \u0131s\u0131nma yapman\u0131n gerekip gerekmedi\u011finden dolay\u0131 asanalara hafif bir egzersiz gibi bakabilir ve bu nedenle \u00f6zel haz\u0131rl\u0131k gerektirmedi\u011fini d\u00fc\u015f\u00fcnebilir. Ancak bu tam…<\/p>\n","protected":false},"author":11,"featured_media":6565,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[745,742],"tags":[],"class_list":["post-10710","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-yararli-ipuclari-tr","category-yoga-tr"],"yoast_head":"\n
Yogada Is\u0131nma Yap\u0131lmal\u0131 m\u0131 - Antrenman \u00d6ncesi Is\u0131nma<\/title>\n<meta name=\"description\" content=\"Yogada is\u0131nma gerekli mi? Herhangi bir antrenman s\u00fcreci, yaralanmalar\u0131 \u00f6nlemek amac\u0131yla mutlaka is\u0131nma gerektirir ve hatha yoga pratikleri de bunun bir istisnas\u0131 de\u011fildir.\" \/>\n<meta name=\"robots\" content=\"index, nofollow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/momslab.app\/blog\/tr\/yoga-oncesi-isinma-gerekli-mi\/\" \/>\n<meta property=\"og:locale\" content=\"ru_RU\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Yoga \u00d6ncesi Is\u0131nma Yapmak Gerekir mi?\" \/>\n<meta property=\"og:description\" content=\"Yogada is\u0131nma gerekli mi? 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![\"Yoga](\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2020\/11\/pretty-girl-wearing-leggings-short-top-standing-side-plank-one-hand-gym-training-body-core-balance-strengthening-abs-muscles-attractive-female-doing-planking-bodyweight-exercise_343059-3112-1024x682.jpg\")
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