Beden Akl\u0131yla Zay\u0131fla\u201d adl\u0131 kitab\u0131n\u0131 \u00e7\u0131kartt\u0131ktan sonra dikkatleri \u00fczerine \u00e7eken Dr.Fevzi \u00d6zg\u00f6n\u00fcl, sa\u011fl\u0131kl\u0131 ya\u015fam i\u00e7in yap\u0131lmas\u0131 gereken 10 egzersiz hakk\u0131nda bilgiler verdi. Dr.\u00d6zg\u00f6n\u00fcl, \u201cEgzersizlerinizi yemekten en az 2-3 saat sonra yapmaya ba\u015flay\u0131n. Yemek \u00fczerine egzersiz sindirim faaliyetini kilitler\u201d dedi.
\nDr.Fevzi \u00d6zg\u00f6n\u00fcl yap\u0131lacak egzersizleri \u015f\u00f6yle s\u0131ralad\u0131;
\n\u201cSabah uyand\u0131\u011f\u0131n\u0131zda ko\u015fu veya y\u00fcr\u00fcy\u00fc\u015f yerine \u00e7ok yava\u015f hareketler ile bedeni uyand\u0131r\u0131n ve kaslar\u0131n\u0131z\u0131 gerdirin, b\u00f6ylece g\u00fcn i\u00e7erisinde daha zinde hissedersiniz ve kas a\u011fr\u0131n\u0131z olmaz.
\nEgzersize mutlaka yava\u015f ba\u015flay\u0131p kaslar\u0131n\u0131z\u0131 haz\u0131rlay\u0131n. Egzersiz \u00f6ncesi yava\u015f hareketler ile kaslar\u0131n\u0131z\u0131 10 dakika kadar \u0131s\u0131t\u0131n ve egzersize haz\u0131rlay\u0131n. (Ma\u00e7 \u00f6ncesi \u0131s\u0131nma hareketleri yapan futbolcular\u0131 \u00f6rnek al\u0131n)
\nEgzersiz esnas\u0131nda kimse ile yar\u0131\u015fmay\u0131n (egzersizin amac\u0131 sa\u011fl\u0131kl\u0131 ya\u015famd\u0131r, yar\u0131\u015fma de\u011fil. Unutmay\u0131n egzersizin sonunda s\u0131ralama olsa bile, birinci gelen de, en son gelen de sa\u011fl\u0131\u011f\u0131na kavu\u015fmu\u015f olurdu. L\u00fczumsuz yere bedeninizi yormak sa\u011fl\u0131\u011f\u0131n\u0131z\u0131 bozabilir.)
\nHatta kendiniz ile de yar\u0131\u015fmay\u0131n( kesinlikle her g\u00fcn egzersizin \u015fiddetini artt\u0131rmaya \u00e7al\u0131\u015fmay\u0131n. Unutmayaca\u011f\u0131n\u0131z en \u00f6nemli \u015fey egzersizi hem kalbinizi dinlendirmek i\u00e7in hem de sindirim sisteminiz uyarmak i\u00e7in yap\u0131yorsunuz.)
\nEgzersiz esnas\u0131nda kalbinizin l\u00fczumsuz yorulmamas\u0131 i\u00e7in \u015fu form\u00fcl\u00fc kullan\u0131n.Orta \u015fiddette bir egzersiz yapmak i\u00e7in 170 say\u0131s\u0131ndan ya\u015f\u0131n\u0131z\u0131 \u00e7\u0131kart\u0131n bulaca\u011f\u0131n\u0131z rakam (e\u011fer 50 ya\u015f\u0131ndaysan\u0131z 170-50 = 120 nab\u0131z h\u0131z\u0131 ) kalbinizin 1 dakikadaki ideal at\u0131m say\u0131s\u0131d\u0131r. Kalp at\u0131m h\u0131z\u0131n\u0131z\u0131n bu rakam\u0131 ge\u00e7memesine gayret edin.
\nAyn\u0131 egzersizi uzun s\u00fcreli yapmay\u0131n tekrarlar ile yapmaya gayret edin. Yani 40 dakika y\u00fcr\u00fcy\u00fc\u015f yerine 2 tekrar ile 20 dakika y\u00fcr\u00fcy\u00fcn.( Uzun s\u00fcreli yap\u0131lan egzersizlerde beden metabolizma h\u0131z\u0131 d\u00fc\u015fer, v\u00fccut enerji harcamas\u0131n\u0131 dengelemeye \u00e7al\u0131\u015f\u0131r, buda metabolizman\u0131z\u0131n ge\u00e7ici olarak yava\u015flamas\u0131na neden olur)
\nTekrarlar aras\u0131nda 5 dakika yava\u015f hareketler ile t\u00fcm kaslar\u0131n\u0131z\u0131 \u00e7al\u0131\u015ft\u0131r\u0131n ( mola verdi\u011finizde de yava\u015f ta olsa kaslar\u0131n\u0131z\u0131 hareketli tutun en az\u0131ndan sallay\u0131n)
\nEgzersizlerinizi yemekten en az 2 – 3 saat sonra yapmaya ba\u015flay\u0131n. Yemek \u00fczerine egzersiz sindirim faaliyetini kilitler.
\nSa\u011fl\u0131kl\u0131 bir bedene kavu\u015fmak i\u00e7in en faydal\u0131 egzersiz ak\u015fam\u00fczeri 18.00 – 20.00 saatleri aras\u0131nda yap\u0131lan egzersizdir ( Bu saatte yap\u0131lan egzersiz hem sabah ve \u00f6\u011flen yedi\u011finiz yemeklerin sindirimini devam ettirir. B\u00f6ylece bedeninizin tekrar yap\u0131lanmas\u0131nda gece en \u00e7ok ihtiya\u00e7 duydu\u011fu protein ve ya\u011flar\u0131n ba\u011f\u0131rsa\u011f\u0131n son b\u00f6l\u00fcm\u00fcnde emilimini sa\u011flar. Hem de ak\u015fam daha az ac\u0131kman\u0131za neden olur.)
\nYatmadan \u00f6nce 2-3 tekrarl\u0131 2 dakika s\u00fcre ile z\u0131plama veya ayaklar\u0131n\u0131z yerden kakmadan silkelenme hareketi bedeninizi saran ba\u011f dokunuzu salland\u0131raca\u011f\u0131 i\u00e7in gece uykunuzda ba\u011f dokunuz s\u0131k\u0131la\u015fmaya ba\u015flar. B\u00f6ylece 2 hafta i\u00e7erisinde sa\u011fl\u0131kl\u0131 beslenmeyle beraber 1 beden incelebilirsiniz.\u201d<\/p>\n","protected":false},"excerpt":{"rendered":"
Beden Akl\u0131yla Zay\u0131fla\u201d adl\u0131 kitab\u0131n\u0131 \u00e7\u0131kartt\u0131ktan sonra dikkatleri \u00fczerine \u00e7eken Dr.Fevzi \u00d6zg\u00f6n\u00fcl, sa\u011fl\u0131kl\u0131 ya\u015fam i\u00e7in yap\u0131lmas\u0131 gereken 10 egzersiz hakk\u0131nda bilgiler verdi. Dr.\u00d6zg\u00f6n\u00fcl, \u201cEgzersizlerinizi yemekten en az 2-3 saat sonra yapmaya ba\u015flay\u0131n. Yemek \u00fczerine egzersiz sindirim faaliyetini kilitler\u201d dedi. Dr.Fevzi \u00d6zg\u00f6n\u00fcl yap\u0131lacak egzersizleri \u015f\u00f6yle s\u0131ralad\u0131; \u201cSabah uyand\u0131\u011f\u0131n\u0131zda ko\u015fu veya y\u00fcr\u00fcy\u00fc\u015f yerine \u00e7ok yava\u015f hareketler ile […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[14],"tags":[],"class_list":["post-86145","post","type-post","status-publish","format-standard","hentry","category-saglik"],"_links":{"self":[{"href":"https:\/\/www.erzhaber.com.tr\/index.php?rest_route=\/wp\/v2\/posts\/86145","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.erzhaber.com.tr\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.erzhaber.com.tr\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.erzhaber.com.tr\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.erzhaber.com.tr\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=86145"}],"version-history":[{"count":0,"href":"https:\/\/www.erzhaber.com.tr\/index.php?rest_route=\/wp\/v2\/posts\/86145\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.erzhaber.com.tr\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=86145"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.erzhaber.com.tr\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=86145"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.erzhaber.com.tr\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=86145"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}