Spor yaparken do\u011fru \u015fekilde nefes almak, spor yapmak kadar m\u00fchimdir. Biz de size spor yaparken nas\u0131l nefes alman\u0131z gerekti\u011fini anlataca\u011f\u0131z.<\/p>\n

Do\u011fru solunum tekni\u011fi yapt\u0131\u011f\u0131n\u0131z spora g\u00f6re de\u011fi\u015fmektedir. Kardiyo sporlar\u0131nda sakin ve ritimli bir solunum esasken; g\u00fc\u00e7 gerektiren sporlarda ise daha kesin ve k\u0131sa s\u00fcren soluklar esast\u0131r.<\/p>\n

\u015eayet kardiyo ko\u015fusu veya jogging yap\u0131yorsan\u0131z, derin ve uzun diyafram nefesleri almal\u0131s\u0131n\u0131z. Nefes al\u0131\u015f ve veri\u015finizi, olabildi\u011fi kadar ad\u0131mlar\u0131n\u0131za uydurmaya \u00e7al\u0131\u015f\u0131n. Nefes almak, vermekten daha uzun s\u00fcrmelidir. Bunun i\u00e7in ad\u0131mlar\u0131n\u0131z\u0131 saya\u00e7 olarak kullanabilirsiniz. \u0130ki veya \u00fc\u00e7 ad\u0131m boyunca nefes al\u0131n, bir veya iki ad\u0131m boyunca da nefes verin. Ko\u015farken k\u0131sa ve kesik, heyecanl\u0131 solunum yapmay\u0131n. Bu ci\u011ferlerinizin oksijeni yeteri kadar verimli kullanmas\u0131n\u0131 engelleyecek ve daha \u00e7abuk yorulman\u0131za sebep olacakt\u0131r. Burnunuzdan nefes al\u0131p, a\u011fz\u0131n\u0131zdan verin.<\/p>\n

Depar ko\u015fusu yap\u0131yorsan\u0131z, daha h\u0131zl\u0131 soluk al\u0131p verebilirsiniz. Depar ko\u015fullar\u0131nda da ilkeler \u00e7ok daha farkl\u0131 oldu\u011fu i\u00e7in solunum tekni\u011fi de farkl\u0131d\u0131r. Yeteri kadar h\u0131zl\u0131 soluk al\u0131p vermek i\u00e7in b\u00fct\u00fcn solunumu a\u011fz\u0131n\u0131zla yapabilirsiniz.<\/p>\n

E\u011fer a\u011f\u0131rl\u0131klarla ya da v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131n\u0131zla \u00e7al\u0131\u015f\u0131yorsan\u0131z teknik \u00e7ok basittir. Hareketin zor b\u00f6l\u00fcm\u00fcn\u00fc yaparken nefes verin, kolay k\u0131sm\u0131n\u0131 yaparken de nefes al\u0131n. \u00d6rne\u011fin, \u015f\u0131nav \u00e7ekiyorsan\u0131z, g\u00f6vdenizi yukar\u0131 kald\u0131r\u0131rken nefes vermeli, a\u015fa\u011f\u0131 inerken de nefes almal\u0131s\u0131n\u0131z. B\u00f6yle antrenmanlarda sak\u0131n nefesinizi tutmay\u0131n veya \u0131k\u0131nma benzeri, solunumu k\u0131s\u0131tlayan \u015feyler yapmay\u0131n. Bu davran\u0131\u015f, ci\u011ferlerinizin yan\u0131nda kalbinizin de zorlanmas\u0131na sebep olabilir. A\u011f\u0131rl\u0131k egzersizleri s\u0131ras\u0131nda da burundan nefes al\u0131p a\u011f\u0131zdan verilmesi \u00f6nerilir.<\/p>\n

 <\/p>\n","protected":false},"excerpt":{"rendered":"

Spor…<\/p>\n","protected":false},"author":9,"featured_media":24922,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1580,138],"tags":[11743,11741,733,11747,11744,11742,11745,11746,1837],"_links":{"self":[{"href":"https:\/\/www.coolkadin.com\/wp-json\/wp\/v2\/posts\/24919"}],"collection":[{"href":"https:\/\/www.coolkadin.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.coolkadin.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.coolkadin.com\/wp-json\/wp\/v2\/users\/9"}],"replies":[{"embeddable":true,"href":"https:\/\/www.coolkadin.com\/wp-json\/wp\/v2\/comments?post=24919"}],"version-history":[{"count":0,"href":"https:\/\/www.coolkadin.com\/wp-json\/wp\/v2\/posts\/24919\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.coolkadin.com\/wp-json\/wp\/v2\/media\/24922"}],"wp:attachment":[{"href":"https:\/\/www.coolkadin.com\/wp-json\/wp\/v2\/media?parent=24919"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.coolkadin.com\/wp-json\/wp\/v2\/categories?post=24919"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.coolkadin.com\/wp-json\/wp\/v2\/tags?post=24919"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}