{"id":1330,"date":"2025-03-11T15:59:57","date_gmt":"2025-03-11T15:59:57","guid":{"rendered":"http:\/\/www.basaklife.com\/?p=1330"},"modified":"2025-03-12T18:21:11","modified_gmt":"2025-03-12T18:21:11","slug":"guclu-bir-bagisiklik-sistemi-icin-evde-yapilabilecek-sporlar","status":"publish","type":"post","link":"http:\/\/www.basaklife.com\/index.php\/2025\/03\/11\/guclu-bir-bagisiklik-sistemi-icin-evde-yapilabilecek-sporlar\/","title":{"rendered":"G\u00fc\u00e7l\u00fc Bir Ba\u011f\u0131\u015f\u0131kl\u0131k Sistemi \u0130\u00e7in: Evde Yap\u0131labilecek Sporlar"},"content":{"rendered":"<p>Hem fiziksel hem de zihinsel olarak iyi hissetmek istiyorsan\u0131z yapman\u0131z gereken \u015fey belli: Spor! Spor yapmak; ba\u011f\u0131\u015f\u0131kl\u0131k sisteminizin g\u00fc\u00e7lenmesini, daha mutlu hissetmenizi, enerji seviyesinin y\u00fckselmesini, hatta daha kaliteli bir \u015fekilde uyuman\u0131z\u0131 bile sa\u011fl\u0131yor! \u00dcstelik sayd\u0131klar\u0131m\u0131z spor yapman\u0131n faydalar\u0131ndan sadece birka\u00e7\u0131!<\/p>\n<p>Ya\u015fad\u0131\u011f\u0131m\u0131z koronavir\u00fcs s\u00fcreci nedeniyle spor salonuna gidemeseniz de d\u00fczenli olarak yapt\u0131\u011f\u0131n\u0131z egzersizi aksatmamak ya da hareketsiz kalmamak i\u00e7in <b>evde spor yapmak<\/b> istiyor olabilirsiniz. O halde daha sa\u011fl\u0131kl\u0131 bir bedene sahip olmak i\u00e7in evde yapabilece\u011finiz sporlar\u0131 payla\u015fal\u0131m.<\/p>\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 counter-hierarchy ez-toc-counter ez-toc-white ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\">\u0130\u00e7erikler<\/p>\n<\/div>\n<\/div>\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 counter-hierarchy ez-toc-counter ez-toc-white ez-toc-container-direction\">\n<nav>\n<ul class=\"ez-toc-list ez-toc-list-level-1 \">\n<li class=\"ez-toc-page-1 ez-toc-heading-level-2\">Fitness<\/li>\n<li class=\"ez-toc-page-1 ez-toc-heading-level-2\">Y\u00fcr\u00fcy\u00fc\u015f<\/li>\n<li class=\"ez-toc-page-1 ez-toc-heading-level-2\">Pilates<\/li>\n<li class=\"ez-toc-page-1 ez-toc-heading-level-2\">Masa Tenisi<\/li>\n<li class=\"ez-toc-page-1 ez-toc-heading-level-2\">Yoga<\/li>\n<li class=\"ez-toc-page-1 ez-toc-heading-level-2\">Stresi Azaltmak \u0130\u00e7in Hangi Egzersizleri Yapabilirsiniz?<\/li>\n<li class=\"ez-toc-page-1 ez-toc-heading-level-2\">Daha \u0130yi Uyumak \u0130\u00e7in Hangi Egzersizleri Yapabilirsiniz?<\/li>\n<li class=\"ez-toc-page-1 ez-toc-heading-level-2\">S\u0131rt A\u011fr\u0131lar\u0131n\u0131 Engellemek ya da Hafifletmek \u0130\u00e7in Hangi Egzersizleri Yapabilirsiniz?<\/li>\n<\/ul>\n<\/nav>\n<\/div>\n<h2><span id=\"Fitness\" class=\"ez-toc-section\"><\/span><b>Fitness<\/b><\/h2>\n<p>Daha sa\u011fl\u0131kl\u0131 bir v\u00fccuda kavu\u015fmak i\u00e7in yap\u0131lan egzersizler olarak tan\u0131mlayabilece\u011fimiz fitness, yapt\u0131\u011f\u0131n\u0131z hareketler do\u011frultusunda kaslar\u0131n\u0131z\u0131n geli\u015fmesine ve ya\u011flar\u0131n yak\u0131lmas\u0131na yard\u0131mc\u0131 olabilir. E\u011fer hem spor yap\u0131p sa\u011fl\u0131\u011f\u0131n\u0131z\u0131 korumak hem de v\u00fccudunuzu \u015fekillendirmek istiyorsan\u0131z bu durumda olu\u015fturdu\u011funuz program yani yapaca\u011f\u0131n\u0131z g\u00fcnl\u00fck egzersiz hareketleri olduk\u00e7a \u00f6nemli.<\/p>\n<p>Fitness, damb\u0131l gibi a\u011f\u0131rl\u0131k ekipmanlar\u0131yla yap\u0131labilece\u011fi gibi ekipman olmadan yani kendi v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131n\u0131zla da yap\u0131labilir. E\u011fer daha \u00f6nce d\u00fczenli bir \u015fekilde spor yapmad\u0131ysan\u0131z \u00f6ncelikle kendi v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131n\u0131zla \u00e7al\u0131\u015fmak do\u011fru olabilir.<\/p>\n<p>Evde fitness yapabilmek i\u00e7in YouTube videolar\u0131ndan ya da mobil uygulamalardan yararlanabilirsiniz. Fakat bizim \u00f6nerimiz, m\u00fcmk\u00fcnse bir spor hocas\u0131ndan online ders almak ve egzersiz program\u0131 olu\u015fturmas\u0131n\u0131 istemek. Bu sayede g\u00f6zetim e\u015fli\u011finde spor yapabilirsiniz.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-1333\" src=\"http:\/\/www.basaklife.com\/wp-content\/uploads\/2025\/03\/evde-yapilabilecek-egzersizler.jpg\" alt=\"\" width=\"1254\" height=\"836\" srcset=\"http:\/\/www.basaklife.com\/wp-content\/uploads\/2025\/03\/evde-yapilabilecek-egzersizler.jpg 1254w, http:\/\/www.basaklife.com\/wp-content\/uploads\/2025\/03\/evde-yapilabilecek-egzersizler-300x200.jpg 300w, http:\/\/www.basaklife.com\/wp-content\/uploads\/2025\/03\/evde-yapilabilecek-egzersizler-1024x683.jpg 1024w, http:\/\/www.basaklife.com\/wp-content\/uploads\/2025\/03\/evde-yapilabilecek-egzersizler-768x512.jpg 768w\" sizes=\"auto, (max-width: 1254px) 100vw, 1254px\" \/><\/p>\n<h2><span id=\"Yuruyus\" class=\"ez-toc-section\"><\/span><b>Y\u00fcr\u00fcy\u00fc\u015f<\/b><\/h2>\n<p>Evet, evinizde bir ko\u015fu band\u0131 varsa y\u00fcr\u00fcy\u00fc\u015f de yapabilirsiniz elbette. Ama bizim \u00fczerinde durmak istedi\u011fimiz konu, ko\u015fu band\u0131na ihtiya\u00e7 duymadan da y\u00fcr\u00fcy\u00fc\u015f yapabilece\u011finiz! E\u011fer evde y\u00fcr\u00fcy\u00fc\u015f yapmak istiyor ve bu s\u0131rada v\u00fccudunuzun farkl\u0131 b\u00f6l\u00fcmlerini \u00e7al\u0131\u015ft\u0131racak hareketlerle fit bir g\u00f6r\u00fcn\u00fcm kazanmak istiyorsan\u0131z! Evde y\u00fcr\u00fcy\u00fc\u015f yapmak i\u00e7in son g\u00fcnlerde olduk\u00e7a pop\u00fcler olan Leslie Sansone\u2019yi YouTube\u2019tan takip edebilirsiniz.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-1335\" src=\"http:\/\/www.basaklife.com\/wp-content\/uploads\/2025\/03\/evde-spor-programi.jpg\" alt=\"\" width=\"1254\" height=\"836\" srcset=\"http:\/\/www.basaklife.com\/wp-content\/uploads\/2025\/03\/evde-spor-programi.jpg 1254w, http:\/\/www.basaklife.com\/wp-content\/uploads\/2025\/03\/evde-spor-programi-300x200.jpg 300w, http:\/\/www.basaklife.com\/wp-content\/uploads\/2025\/03\/evde-spor-programi-1024x683.jpg 1024w, http:\/\/www.basaklife.com\/wp-content\/uploads\/2025\/03\/evde-spor-programi-768x512.jpg 768w\" sizes=\"auto, (max-width: 1254px) 100vw, 1254px\" \/><\/p>\n<h2><span id=\"Pilates\" class=\"ez-toc-section\"><\/span><b>Pilates<\/b><\/h2>\n<p>Birka\u00e7 pilates ekipman\u0131 ve bir mat! \u0130\u015fte, evde pilates yapabilmek bu kadar kolay! Kas ve iskelet a\u011fr\u0131lar\u0131 \u00e7ekenlerin \u00f6ncelikli tercihi olan pilatesi evde yapabilmek i\u00e7in YouTube videolar\u0131ndan ya da mobil uygulamalardan yararlanabilirsiniz. Hatta evde pilates yapmak i\u00e7in \u00f6zel DVD\u2019ler ya da \u00fcyelikle yararlanabilece\u011finiz online pilates dersleri de mevcut!<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-1336\" src=\"http:\/\/www.basaklife.com\/wp-content\/uploads\/2025\/03\/evde-spor-yapmak.jpg\" alt=\"\" width=\"1254\" height=\"836\" srcset=\"http:\/\/www.basaklife.com\/wp-content\/uploads\/2025\/03\/evde-spor-yapmak.jpg 1254w, http:\/\/www.basaklife.com\/wp-content\/uploads\/2025\/03\/evde-spor-yapmak-300x200.jpg 300w, http:\/\/www.basaklife.com\/wp-content\/uploads\/2025\/03\/evde-spor-yapmak-1024x683.jpg 1024w, http:\/\/www.basaklife.com\/wp-content\/uploads\/2025\/03\/evde-spor-yapmak-768x512.jpg 768w\" sizes=\"auto, (max-width: 1254px) 100vw, 1254px\" \/><\/p>\n<h2><span id=\"Masa_Tenisi\" class=\"ez-toc-section\"><\/span><b>Masa Tenisi<\/b><\/h2>\n<p>Evde egzersiz yaparken ailenizle birlikte e\u011flenmeye ne dersiniz? Cevab\u0131n\u0131z olumluysa size \u00f6nerimiz masa tenisi! Sevdiklerinizle birlikte yapabilece\u011finiz bu spor i\u00e7in yemek masan\u0131z\u0131 kullanabilirsiniz. \u0130nternetten file ve raket seti sipari\u015f ettiniz mi tamamd\u0131r bu i\u015f!<\/p>\n<h2><span id=\"Yoga\" class=\"ez-toc-section\"><\/span><b>Yoga<\/b><\/h2>\n<p>Baz\u0131lar\u0131na g\u00f6re spor, baz\u0131lar\u0131na g\u00f6re spordan \u00e7ok daha fazlas\u0131\u2026 Hem beden hem de ruh sa\u011fl\u0131\u011f\u0131n\u0131 koruyup iyile\u015ftirdi\u011fi d\u00fc\u015f\u00fcn\u00fclen ve <b>evde yap\u0131labilecek egzersizler<\/b> aras\u0131nda yer alan yoga, asana olarak bilinen duru\u015flar sayesinde kas ve eklemleri kuvvetlendirirken nefes egzersizleri sayesinde de stresin azalmas\u0131na yard\u0131mc\u0131 oluyor.<\/p>\n<p>Evde yoga yapmak i\u00e7in YouTube videolar\u0131ndan yararlanabilirsiniz. E\u011fer daha \u00f6nce yoga yapmad\u0131ysan\u0131z pratiklere ba\u015flamadan \u00f6nce yoga felsefesiyle ilgili videolar izlemenizi, okumalar yapman\u0131z\u0131 da \u00f6neririz.<\/p>\n<h2><span id=\"Stresi_Azaltmak_Icin_Hangi_Egzersizleri_Yapabilirsiniz\" class=\"ez-toc-section\"><\/span><b>Stresi Azaltmak \u0130\u00e7in Hangi Egzersizleri Yapabilirsiniz?<\/b><\/h2>\n<p>Yo\u011fun i\u015f program\u0131, koronavir\u00fcs gibi g\u00fcndemler\u2026 Ne yaz\u0131k ki pek \u00e7ok unsur, stres seviyemizin y\u00fckselmesine neden olabiliyor. Fakat hi\u00e7 merak etmeyin; d\u00fczenli spor yapmayanlar\u0131n bile kolayl\u0131kla yapabilece\u011fi egzersizlerle stres seviyesini d\u00fc\u015f\u00fcrebilirsiniz.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-1337 size-full\" src=\"http:\/\/www.basaklife.com\/wp-content\/uploads\/2025\/03\/stresi-azaltmak-icin-egzersizler-scaled.jpg\" alt=\"Evde Spor Yapmak\" width=\"896\" height=\"2560\" srcset=\"http:\/\/www.basaklife.com\/wp-content\/uploads\/2025\/03\/stresi-azaltmak-icin-egzersizler-scaled.jpg 896w, http:\/\/www.basaklife.com\/wp-content\/uploads\/2025\/03\/stresi-azaltmak-icin-egzersizler-105x300.jpg 105w, http:\/\/www.basaklife.com\/wp-content\/uploads\/2025\/03\/stresi-azaltmak-icin-egzersizler-768x2193.jpg 768w, http:\/\/www.basaklife.com\/wp-content\/uploads\/2025\/03\/stresi-azaltmak-icin-egzersizler-538x1536.jpg 538w, http:\/\/www.basaklife.com\/wp-content\/uploads\/2025\/03\/stresi-azaltmak-icin-egzersizler-717x2048.jpg 717w\" sizes=\"auto, (max-width: 896px) 100vw, 896px\" \/><\/p>\n<p><b>Yukar\u0131 Bakan \u0130nek Pozu ve Kedi Pozu:<\/b> Bu hareket, stresin azalmas\u0131na yard\u0131mc\u0131 olurken ayn\u0131 zamanda s\u0131rt ve boyundaki gerginlikleri de azaltabilir.<\/p>\n<ul>\n<li>\u00d6ncelikle dizlerinizden ve kollar\u0131n\u0131zdan yard\u0131m alarak v\u00fccudunuzun yere paralel olmas\u0131n\u0131 sa\u011flay\u0131n.<\/li>\n<li>Ard\u0131ndan dizlerinizi kal\u00e7an\u0131z\u0131n hizas\u0131nda a\u00e7\u0131n ve burundan nefes alarak belinizi \u00e7ukurla\u015ft\u0131r\u0131n, karn\u0131 i\u00e7eri \u00e7ekin ve ileriye do\u011fru bak\u0131n.<\/li>\n<li>Yakla\u015f\u0131k 2-3 saniye sonra, ald\u0131\u011f\u0131n\u0131z nefesi yine burnunuzdan vererek \u00e7enenizi g\u00f6\u011f\u00fcs kafesine yakla\u015ft\u0131r\u0131n, kaburgalar\u0131n\u0131z\u0131 bir kedi gibi d\u0131\u015fa do\u011fru esnetin.<\/li>\n<li>Ard\u0131ndan yine nefes koordinasyonuna dikkat ederek bu hareketleri tekrarlay\u0131n.<\/li>\n<\/ul>\n<p><b>Deve Pozu:<\/b> S\u0131rt, bacak, hatta kar\u0131n kaslar\u0131n\u0131n bile aktif oldu\u011fu bu poz, pek \u00e7ok kas\u0131n\u0131z\u0131n ayn\u0131 anda \u00e7al\u0131\u015fmas\u0131n\u0131 sa\u011fl\u0131yor, stresin azalmas\u0131nda yard\u0131mc\u0131 oluyor.<\/p>\n<ul>\n<li>Dizlerinizin \u00fczerine oturun. G\u00f6vdeniz yere 90 derecelik a\u00e7\u0131yla duracak, dizleriniz kal\u00e7a hizas\u0131nda olacak \u015fekilde pozisyon al\u0131n.<\/li>\n<li>Burnunuzdan nefes al\u0131rken g\u00f6be\u011finizi i\u00e7eri \u00e7ekin ve s\u0131rt\u0131n\u0131z\u0131 i\u00e7e do\u011fru esneterek elinizi belinize koyun.<\/li>\n<li>Burnunuzdan nefes vererek ba\u015ftaki duru\u015funuza d\u00f6n\u00fcn.<\/li>\n<li>E\u011fer yeteri kadar esnekseniz bu duru\u015fu elinizle bileklerinize dokunarak da yapabilirsiniz.<\/li>\n<li>Nefes al\u0131\u015fveri\u015finize dikkat ederek hareket 10-15 kez tekrarlayabilirsiniz.<\/li>\n<\/ul>\n<p><b>K\u00f6pr\u00fc Pozu:<\/b> Stresi azaltmas\u0131n\u0131n yan\u0131 s\u0131ra basen b\u00f6lgesindeki kaslar\u0131 da g\u00fc\u00e7lendiren bu egzersizin sindirim sistemi \u00fczerinde de olumlu etkisi oldu\u011fu s\u00f6yleniyor.<\/p>\n<ul>\n<li>Mata uzan\u0131n, kollar\u0131n\u0131z\u0131 g\u00f6vdenizin yan\u0131na konumland\u0131r\u0131n ve bacaklar\u0131n\u0131z\u0131 k\u0131r\u0131p g\u00f6vdenize yak\u0131n bir \u015fekilde tutun.<\/li>\n<li>Burundan nefes alarak kal\u00e7adan boyuna olacak \u015fekilde omurgan\u0131z\u0131 yava\u015f\u00e7a kald\u0131r\u0131n.<\/li>\n<li>Yakla\u015f\u0131k 4-5 saniye bu \u015fekilde durun. Hareketin etkili olabilmesi ve boynunuza y\u00fck binmemesi i\u00e7in bacak ve kal\u00e7a b\u00f6lgesini s\u0131kt\u0131\u011f\u0131n\u0131za, karn\u0131n\u0131z\u0131 i\u00e7eri \u00e7ekip bu \u015fekilde kar\u0131n kaslar\u0131n\u0131zdan destek ald\u0131\u011f\u0131n\u0131za emin olun.<\/li>\n<li>Ard\u0131ndan a\u011fz\u0131n\u0131zdan nefes vererek boyundan kal\u00e7aya do\u011fru v\u00fccudunuzu yava\u015f\u00e7a mata indirin.<\/li>\n<li>Bu hareketi 10 kere tekrarlayabilirsiniz.<\/li>\n<\/ul>\n<h2><span id=\"Daha_Iyi_Uyumak_Icin_Hangi_Egzersizleri_Yapabilirsiniz\" class=\"ez-toc-section\"><\/span><b>Daha \u0130yi Uyumak \u0130\u00e7in Hangi Egzersizleri Yapabilirsiniz?<\/b><\/h2>\n<p>\u201c<b>Ba\u011f\u0131\u015f\u0131kl\u0131k sistemini g\u00fc\u00e7lendirmek i\u00e7in ne yapmal\u0131y\u0131z?<\/b>\u201d sorusunun yan\u0131tlar\u0131ndan biri de kaliteli uyku! E\u011fer uyumakta zorlan\u0131yorsan\u0131z ya da uykunuz s\u0131k s\u0131k b\u00f6l\u00fcn\u00fcyorsa \u201c<a href=\"http:\/\/www.basaklife.com\/index.php\/2025\/03\/11\/uyumakta-zorluk-cekiyorum-diyenler-icin-10-oneri\/\" rel=\"noopener noreferrer\" data-wpel-link=\"internal\">Uyumakta Zorluk \u00c7ekiyorum\u201d Diyenler \u0130\u00e7in 10 \u00d6neri\u201d<\/a> yaz\u0131m\u0131z\u0131 okuyabilir ya da sizin i\u00e7in \u00f6nerdi\u011fimiz hareketleri uyku \u00f6ncesinde yapabilirsiniz.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-1338 size-full\" src=\"http:\/\/www.basaklife.com\/wp-content\/uploads\/2025\/03\/daha-iyi-uyumak-icin-egzersizler-scaled.jpg\" alt=\"Evde Spor Yapmak\" width=\"908\" height=\"2560\" srcset=\"http:\/\/www.basaklife.com\/wp-content\/uploads\/2025\/03\/daha-iyi-uyumak-icin-egzersizler-scaled.jpg 908w, http:\/\/www.basaklife.com\/wp-content\/uploads\/2025\/03\/daha-iyi-uyumak-icin-egzersizler-106x300.jpg 106w, http:\/\/www.basaklife.com\/wp-content\/uploads\/2025\/03\/daha-iyi-uyumak-icin-egzersizler-363x1024.jpg 363w, http:\/\/www.basaklife.com\/wp-content\/uploads\/2025\/03\/daha-iyi-uyumak-icin-egzersizler-768x2166.jpg 768w, http:\/\/www.basaklife.com\/wp-content\/uploads\/2025\/03\/daha-iyi-uyumak-icin-egzersizler-545x1536.jpg 545w, http:\/\/www.basaklife.com\/wp-content\/uploads\/2025\/03\/daha-iyi-uyumak-icin-egzersizler-726x2048.jpg 726w\" sizes=\"auto, (max-width: 908px) 100vw, 908px\" \/><\/p>\n<p><b>Kahraman Pozu ve \u00c7ocuk Duru\u015fu Pozu:<\/b> Mat \u00fczerinde ya da yata\u011f\u0131n\u0131zda yapabilece\u011finiz bu egzersiz hem kaslar\u0131n\u0131z\u0131n gev\u015femesine hem de zihninizde dola\u015fan d\u00fc\u015f\u00fcncelerden ar\u0131nman\u0131za yard\u0131mc\u0131 olacakt\u0131r.<\/p>\n<ul>\n<li>Topuklar\u0131n\u0131z\u0131n \u00fczerine oturun.<\/li>\n<li>Burnunuzdan nefes al\u0131n ve nefesinizi verirken kollar\u0131n\u0131zla g\u00f6vdenizi \u00f6ne uzat\u0131n.<\/li>\n<li>\u00c7ocuk duru\u015fundayken aln\u0131n\u0131z mata de\u011fmeli ve kollar\u0131n\u0131zdan biri \u00e7ekiyormu\u015f gibi gergin durmal\u0131s\u0131n\u0131z.<\/li>\n<li>Burundan derin nefes al\u0131p yine burundan yava\u015f\u00e7a nefesinizi bo\u015falt\u0131n.<\/li>\n<li>\u00c7al\u0131\u015fma boyunca oda\u011f\u0131n\u0131z, al\u0131p verdi\u011finiz nefesin v\u00fccudunuzdaki hareketi olmal\u0131. Bu sayede zihninizdeki d\u00fc\u015f\u00fcncelerden ar\u0131nabilirsiniz.<\/li>\n<\/ul>\n<p><b>Dinlenme Pozu ve Dizler G\u00f6\u011f\u00fcse Pozu:<\/b> S\u0131rt, boyun ve bel kaslar\u0131n\u0131n gev\u015femesine yard\u0131mc\u0131 olan bu hareketi yaparak v\u00fccudunuzu rahatlatabilirsiniz.<\/p>\n<ul>\n<li>Yere ya da yata\u011f\u0131n\u0131za uzan\u0131n. E\u011fer yataktaysan\u0131z yast\u0131\u011f\u0131n boynunuzun alt\u0131nda olmamas\u0131na \u00f6zen g\u00f6sterin.<\/li>\n<li>Avu\u00e7 i\u00e7leriniz tavana bakacak \u015fekilde kollar\u0131n\u0131z\u0131 iki yana koyun.<\/li>\n<li>Burundan nefes al\u0131p vererek ve nefesinize odaklanarak en az 2 dakika durun.<\/li>\n<li>Ard\u0131ndan dizlerinizi g\u00f6\u011fs\u00fcn\u00fcze \u00e7ekin ve kollar\u0131n\u0131zla dizlerinizi sar\u0131n. Yakla\u015f\u0131k 10 saniye bu \u015fekilde durun.<\/li>\n<\/ul>\n<p><b>\u00c7ekirge Pozu:<\/b> Alt kar\u0131n, bacak ve g\u00f6\u011f\u00fcs de d\u00e2hil olmak \u00fczere pek \u00e7ok kas\u0131 aktif olarak \u00e7al\u0131\u015ft\u0131ran \u00e7ekirge pozu hem kaslar\u0131n\u0131z\u0131n rahatlamas\u0131n\u0131 hem de stresinizin azalmas\u0131n\u0131 sa\u011flayaca\u011f\u0131 i\u00e7in daha rahat bir uyku \u00e7ekmenize yard\u0131mc\u0131 olabilir.<\/p>\n<ul>\n<li>Y\u00fcz\u00fcst\u00fc uzan\u0131n.<\/li>\n<li>Burundan alaca\u011f\u0131n\u0131z nefesle birlikte g\u00f6be\u011finiz zeminde olacak bi\u00e7imde, omuz ile g\u00f6\u011f\u00fcs k\u0131sm\u0131n\u0131 ve bacaklar\u0131n\u0131z\u0131 yukar\u0131 do\u011fru kald\u0131r\u0131n.<\/li>\n<li>Burnunuzdan verece\u011finiz nefesle yakla\u015f\u0131k 5 saniye bu pozisyonda durun.<\/li>\n<li>Y\u00fcz\u00fcst\u00fc yat\u0131\u015f pozisyonuna geri d\u00f6nd\u00fckten sonra hareketi tekrar edebilirsiniz.<\/li>\n<\/ul>\n<h2><span id=\"Sirt_Agrilarini_Engellemek_ya_da_Hafifletmek_Icin_Hangi_Egzersizleri_Yapabilirsiniz\" class=\"ez-toc-section\"><\/span><b>S\u0131rt A\u011fr\u0131lar\u0131n\u0131 Engellemek ya da Hafifletmek \u0130\u00e7in Hangi Egzersizleri Yapabilirsiniz?<\/b><\/h2>\n<p>Masaba\u015f\u0131nda \u00e7al\u0131\u015fanlar\u0131n pek \u00e7o\u011fu s\u0131rt a\u011fr\u0131lar\u0131ndan \u015fikayet\u00e7i\u2026 S\u0131rt\u0131n\u0131z\u0131 esnetmenize yard\u0131mc\u0131 olan hareketleri diledi\u011finizde tekrar edin ve kendinizi daha iyi hissedin!<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-1339 size-full\" src=\"http:\/\/www.basaklife.com\/wp-content\/uploads\/2025\/03\/sirt-agrisi-icin-egzersizler-scaled.jpg\" alt=\"Evde Spor Yapmak\" width=\"995\" height=\"2560\" srcset=\"http:\/\/www.basaklife.com\/wp-content\/uploads\/2025\/03\/sirt-agrisi-icin-egzersizler-scaled.jpg 995w, http:\/\/www.basaklife.com\/wp-content\/uploads\/2025\/03\/sirt-agrisi-icin-egzersizler-117x300.jpg 117w, http:\/\/www.basaklife.com\/wp-content\/uploads\/2025\/03\/sirt-agrisi-icin-egzersizler-398x1024.jpg 398w, http:\/\/www.basaklife.com\/wp-content\/uploads\/2025\/03\/sirt-agrisi-icin-egzersizler-768x1975.jpg 768w, http:\/\/www.basaklife.com\/wp-content\/uploads\/2025\/03\/sirt-agrisi-icin-egzersizler-597x1536.jpg 597w, http:\/\/www.basaklife.com\/wp-content\/uploads\/2025\/03\/sirt-agrisi-icin-egzersizler-796x2048.jpg 796w\" sizes=\"auto, (max-width: 995px) 100vw, 995px\" \/><\/p>\n<p><b>G\u00f6vdeyi \u00d6ne Kollar\u0131 Arkaya \u0130tme:<\/b> \u00d6zellikle bel destek minderi yoksa pek \u00e7o\u011fumuz masaba\u015f\u0131nda dik durmakta zorlan\u0131p e\u011fik durabiliyoruz. Omurgam\u0131z\u0131 rahatlatmak ve do\u011fru pozisyonu bulabilmek i\u00e7inse g\u00f6\u011f\u00fcs\u00fc \u00f6ne, kollar\u0131 arkaya do\u011fru esnetmek olduk\u00e7a basit ve etkili bir egzersiz.<\/p>\n<ul>\n<li>Bacaklar\u0131n\u0131z zemine 90 derecelik a\u00e7\u0131da olacak \u015fekilde sandalyenize oturun ve arkan\u0131za yaslan\u0131n.<\/li>\n<li>Kollar\u0131n\u0131z\u0131 havaya kald\u0131r\u0131p ellerinizi kenetledikten sonra nefes al\u0131n.<\/li>\n<li>G\u00f6\u011fs\u00fcn\u00fcz\u00fc \u00f6n tarafa, omuzlar\u0131n\u0131z\u0131 ve kollar\u0131n\u0131z\u0131 arka tarafa do\u011fru itin. Bu egzersizde k\u00fcrek kemiklerinin birbirine yakla\u015fmas\u0131 \u00f6nemli.<\/li>\n<li>Yakla\u015f\u0131k 5 saniye bu \u015fekilde durup oturma pozisyonuna d\u00f6nebilirsiniz.<\/li>\n<\/ul>\n<p><b>Kollar\u0131 Sa\u011fa Sola Germe:<\/b> Ellerinizi yukar\u0131 kald\u0131r\u0131p birle\u015ftirdikten sonra omurgan\u0131z\u0131 ve kollar\u0131n\u0131z\u0131 sa\u011fa-sola esnetmek sizi rahatlatacakt\u0131r.<\/p>\n<ul>\n<li>Bacaklar\u0131n\u0131z zemine 90 derecelik a\u00e7\u0131da olacak \u015fekilde sandalyenize omurgan\u0131z\u0131 dik tutup oturun.<\/li>\n<li>Kollar\u0131n\u0131z\u0131 havaya kald\u0131r\u0131p ellerinizi kenetledikten sonra nefes al\u0131n.<\/li>\n<li>G\u00f6vdenizi ve kollar\u0131n\u0131z\u0131 sa\u011fa do\u011fru gererken nefesinizi verin.<\/li>\n<li>Orta noktaya gelip nefes ald\u0131ktan sonra germe hareketini sol tarafa do\u011fru nefesinizi vererek yap\u0131n.<\/li>\n<\/ul>\n<p><b>S\u0131rt ve Boyun Germe:<\/b> Sandalyede kolayca yapabilece\u011finiz bu egzersiz hem omurgan\u0131z\u0131n hem de s\u0131rt ve boyun kaslar\u0131n\u0131z\u0131n rahatlamas\u0131na yard\u0131mc\u0131 olacakt\u0131r.<\/p>\n<ul>\n<li>\u0130ki aya\u011f\u0131n\u0131zda zemine basacak \u015fekilde omurgan\u0131z\u0131 dik tutarak sandalyenize oturup derin bir nefes al\u0131n.<\/li>\n<li>Sa\u011f elinizi belinize koyarak kal\u00e7an\u0131z k\u0131m\u0131ldamayacak \u015fekilde arkan\u0131z\u0131 d\u00f6n\u00fcn. Nefesinizi 5 saniye bu pozisyonda dururken verin.<\/li>\n<li>Merkeze gelip yeniden nefes al\u0131n ve sol elinizi belinize koyun. Ayn\u0131 harekete sola bakarak tekrarlay\u0131n.<\/li>\n<\/ul>\n<p>Evde spor hareketlerini uygulayarak kendinizi daha iyi hissedebilirsiniz. Tabii ki herhangi bir sa\u011fl\u0131k sorununuz varsa evde spor program\u0131 olu\u015fturmadan \u00f6nce doktorunuza dan\u0131\u015fman\u0131z gerekti\u011fini de belirtmeden ge\u00e7meyelim.<\/p>\n<p>Sa\u011fl\u0131kl\u0131 ve keyifli g\u00fcnler dileriz!<\/p>\n<p><strong>Kaynak: Ko\u00e7ta\u015f Ya\u015fayan Evler<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Hem fiziksel hem de zihinsel olarak iyi hissetmek istiyorsan\u0131z yapman\u0131z gereken \u015fey belli: Spor! Spor yapmak; ba\u011f\u0131\u015f\u0131kl\u0131k sisteminizin g\u00fc\u00e7lenmesini, daha mutlu hissetmenizi, enerji seviyesinin y\u00fckselmesini, hatta daha kaliteli bir \u015fekilde uyuman\u0131z\u0131 bile sa\u011fl\u0131yor! \u00dcstelik sayd\u0131klar\u0131m\u0131z spor yapman\u0131n faydalar\u0131ndan sadece birka\u00e7\u0131! Ya\u015fad\u0131\u011f\u0131m\u0131z koronavir\u00fcs s\u00fcreci nedeniyle spor salonuna gidemeseniz de d\u00fczenli olarak yapt\u0131\u011f\u0131n\u0131z egzersizi aksatmamak ya da &hellip;<\/p>\n","protected":false},"author":1,"featured_media":1331,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[31,30],"tags":[],"class_list":["post-1330","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-saglik","category-spor"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.7 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>G\u00fc\u00e7l\u00fc Bir Ba\u011f\u0131\u015f\u0131kl\u0131k Sistemi \u0130\u00e7in: Evde Yap\u0131labilecek Sporlar - Ba\u015fakLife<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"http:\/\/www.basaklife.com\/index.php\/2025\/03\/11\/guclu-bir-bagisiklik-sistemi-icin-evde-yapilabilecek-sporlar\/\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"G\u00fc\u00e7l\u00fc Bir Ba\u011f\u0131\u015f\u0131kl\u0131k Sistemi \u0130\u00e7in: Evde Yap\u0131labilecek Sporlar - Ba\u015fakLife\" \/>\n<meta property=\"og:description\" content=\"Hem fiziksel hem de zihinsel olarak iyi hissetmek istiyorsan\u0131z yapman\u0131z gereken \u015fey belli: Spor! 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