{"id":27265,"date":"2023-03-28T23:01:04","date_gmt":"2023-03-28T20:01:04","guid":{"rendered":"https:\/\/w3.bilkent.edu.tr\/tr\/?page_id=27265"},"modified":"2023-03-28T23:04:20","modified_gmt":"2023-03-28T20:04:20","slug":"egzersiz-onerileri","status":"publish","type":"page","link":"https:\/\/w3.bilkent.edu.tr\/tr\/beden-egitim-ve-spor-merkezi\/egzersiz-onerileri\/","title":{"rendered":"Egzersiz \u00d6nerileri"},"content":{"rendered":"<p><strong>\u201cSpor Ya\u015famd\u0131r\u201d Her Yerde Spor<\/strong><\/p>\n<ul style=\"list-style-type: disc;\">\n<li>Squat (20 tekrar)<\/li>\n<li>Glute Bridge (20 tekrar)<\/li>\n<li>Lunge (20 tekrar)<\/li>\n<li>Dead Bug (20 tekrar)<\/li>\n<li>Knee Up (20 tekrar)<\/li>\n<li>Push-up\/Wall Push-up (20 tekrar)<\/li>\n<li>Jumping Jack (20 tekrar)<\/li>\n<li>Arm Circle (30 sn)<\/li>\n<li>Burpee (12 tekrar)<\/li>\n<li>Plank (30sn)<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><strong>Pilates\u2019in faydalar\u0131 nelerdir?<\/strong><\/p>\n<ul style=\"list-style-type: disc;\">\n<li>Duru\u015f bozukluklar\u0131n\u0131 d\u00fczeltir.<\/li>\n<li>Konsantrasyonu kolayla\u015ft\u0131r\u0131r, denge yetene\u011fini geli\u015ftirir.<\/li>\n<li>Eklem a\u011fr\u0131lar\u0131n\u0131 azalt\u0131r.<\/li>\n<li>Kemik yo\u011funlu\u011funu art\u0131r\u0131r.<\/li>\n<li>\u00d6zellikle kar\u0131n, bel ve kal\u00e7a kaslar\u0131n\u0131 g\u00fc\u00e7lendirir.<\/li>\n<li>Sakatlanmalar\u0131 \u00f6nler.<\/li>\n<li>Omurga hareketlili\u011fini art\u0131r\u0131r.<\/li>\n<li>Esnekli\u011fi geli\u015ftirir.<\/li>\n<li>V\u00fccut duru\u015funu iyile\u015ftirir (d\u00fczeltir).<\/li>\n<li>Dola\u015f\u0131m ve solunum sistemlerinin kapasitesini geli\u015ftirir.<\/li>\n<li>Kas oran\u0131n\u0131 artt\u0131r\u0131r, ya\u011f oran\u0131n\u0131 d\u00fc\u015f\u00fcr\u00fcr.<\/li>\n<li>Motivasyon ve odaklanmay\u0131 sa\u011flar.<\/li>\n<\/ul>\n<ul style=\"list-style-type: circle;\">\n<li>Haftada 3-4 g\u00fcn a\u015fa\u011f\u0131daki Pilates rutinini \u00f6neriyoruz.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><strong>Yatmadan \u00d6nce Yoga Yapman\u0131n 7 Faydas\u0131<\/strong><\/p>\n<ol>\n<li>Kayg\u0131 ve endi\u015feyi azalt\u0131r<\/li>\n<li>Uyku vakti rutini olu\u015fturmaya yard\u0131mc\u0131 olur<\/li>\n<li>Dola\u015f\u0131m\u0131 iyile\u015ftirir<\/li>\n<li>Kilo kayb\u0131n\u0131 te\u015fvik eder<\/li>\n<li>A\u011fr\u0131yan kaslar\u0131 ve eklem a\u011fr\u0131s\u0131n\u0131 yat\u0131\u015ft\u0131r\u0131r<\/li>\n<li>Uykusuzlu\u011fu giderir<\/li>\n<li>Sabah enerjinizi y\u00fckseltir<\/li>\n<\/ol>\n<ul style=\"list-style-type: circle;\">\n<li>Her g\u00fcn uyumadan \u00f6nce a\u015fa\u011f\u0131daki Yoga rutinini \u00f6neriyoruz.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>Bilgi i\u00e7in:<a href=\"mailto:spor@bilkent.edu.tr\">spor@bilkent.edu.tr<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u201cSpor Ya\u015famd\u0131r\u201d Her Yerde Spor Squat (20 tekrar) Glute Bridge (20 tekrar) Lunge (20 tekrar) Dead Bug (20 tekrar) Knee Up (20 tekrar) Push-up\/Wall Push-up (20 tekrar) Jumping Jack (20 tekrar) Arm Circle (30 sn) Burpee (12 tekrar) Plank (30sn) &nbsp; Pilates\u2019in faydalar\u0131 nelerdir? Duru\u015f bozukluklar\u0131n\u0131 d\u00fczeltir. Konsantrasyonu kolayla\u015ft\u0131r\u0131r, denge [\u2026] <\/p>\n<div class=\"clear\"><\/div>\n<p><a class=\"more_link clearfix\" href=\"https:\/\/w3.bilkent.edu.tr\/tr\/beden-egitim-ve-spor-merkezi\/egzersiz-onerileri\/\" rel=\"nofollow\">Read More<\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"parent":10204,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"footnotes":""},"class_list":["post-27265","page","type-page","status-publish","hentry"],"_links":{"self":[{"href":"https:\/\/w3.bilkent.edu.tr\/tr\/wp-json\/wp\/v2\/pages\/27265","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/w3.bilkent.edu.tr\/tr\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/w3.bilkent.edu.tr\/tr\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/w3.bilkent.edu.tr\/tr\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/w3.bilkent.edu.tr\/tr\/wp-json\/wp\/v2\/comments?post=27265"}],"version-history":[{"count":5,"href":"https:\/\/w3.bilkent.edu.tr\/tr\/wp-json\/wp\/v2\/pages\/27265\/revisions"}],"predecessor-version":[{"id":27271,"href":"https:\/\/w3.bilkent.edu.tr\/tr\/wp-json\/wp\/v2\/pages\/27265\/revisions\/27271"}],"up":[{"embeddable":true,"href":"https:\/\/w3.bilkent.edu.tr\/tr\/wp-json\/wp\/v2\/pages\/10204"}],"wp:attachment":[{"href":"https:\/\/w3.bilkent.edu.tr\/tr\/wp-json\/wp\/v2\/media?parent=27265"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}