{"id":1719,"date":"2023-04-05T22:16:51","date_gmt":"2023-04-05T19:16:51","guid":{"rendered":"https:\/\/www.blog.extremeoutdoor.com.tr\/?p=1719"},"modified":"2023-04-06T13:54:33","modified_gmt":"2023-04-06T10:54:33","slug":"kis-sporu-sakatliklarindan-korunma-yontemleri","status":"publish","type":"post","link":"https:\/\/blog.extremeoutdoor.com.tr\/index.php\/2023\/04\/05\/kis-sporu-sakatliklarindan-korunma-yontemleri\/","title":{"rendered":"K\u0131\u015f Sporu Sakatl\u0131klar\u0131ndan Korunma Y\u00f6ntemleri"},"content":{"rendered":"

K\u0131\u015f sporlar\u0131 denince akl\u0131m\u0131za hemen kar, buz ve so\u011fuk gelir. Kayak, snowboard, k\u0131zak, buz pateni gibi k\u0131\u015f sporlar\u0131n\u0131n aktif olarak yap\u0131ld\u0131\u011f\u0131 beyaz g\u00fcnler gelmi\u015f demektir.
Kayak, snowboard ve di\u011fer ekipmanlar\u0131n\u0131z gibi sizin de zihinsel ve fiziksel olarak haz\u0131r olman\u0131z gerekir.
K\u0131\u015f sporlar\u0131 sakatl\u0131klar\u0131ndan korunmak i\u00e7in dikkat etmeniz gereken bir\u00e7ok noktay\u0131 inceledik.
Bu incelemeler s\u0131ras\u0131nda en pop\u00fcler iki k\u0131\u015f sporu kayak ve snowboard\u2019u \u00f6n planda tuttuk.<\/p>

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Fiziksel olarak haz\u0131rlan\u0131n<\/strong><\/p>

Denge ve \u00e7eviklik kazan\u0131n! K\u0131\u015f sporlar\u0131n\u0131n \u00e7o\u011funda buzlu ve karl\u0131 de\u011fi\u015fken zeminler nedeniyle dengeye ihtiya\u00e7 duyulur. Kayarken bir anda yumu\u015fak kardan, r\u00fczg\u00e2r alan buzlu bir zemine ge\u00e7mek dengenizin kaybolmas\u0131na neden olacakt\u0131r.
Tek bacakla yap\u0131lan squat hareketleri, g\u00f6z\u00fc kapal\u0131 y\u00fcr\u00fcy\u00fc\u015f ve duru\u015flar, denge tahtas\u0131 kullan\u0131m\u0131 dengenizi geli\u015ftirmenize yard\u0131mc\u0131 olacakt\u0131r.
G\u00fc\u00e7l\u00fc g\u00f6vde kaslar\u0131 kas iskelet sistemini destekleyece\u011fi i\u00e7in pilates, yoga, plank ve \u015f\u0131nav \u00e7al\u0131\u015fmalar\u0131n\u0131 mutlaka rutininize ekleyin.<\/p>

Esnek olman\u0131z, ya\u015fayaca\u011f\u0131n\u0131z d\u00fc\u015f\u00fc\u015flere ba\u011fl\u0131 sakatl\u0131klar\u0131 \u00f6nlemede etkili olacakt\u0131r.
D\u00fczenli olarak yapaca\u011f\u0131n\u0131z esneme hareketlerini aktivite \u00f6ncesi ve sonras\u0131 yapmay\u0131 ihmal etmeyin.
G\u00fc\u00e7lenin! D\u00fc\u015f\u00fc\u015flerle ba\u015f edebilmek i\u00e7in ana kas gruplar\u0131n\u0131z\u0131 g\u00fc\u00e7lendirin.<\/p>

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Ekipmanlar\u0131n\u0131z\u0131 haz\u0131rlay\u0131n<\/strong><\/p>

K\u0131\u015f\u0131n da\u011flar \u015fehirden daha \u00e7etin \u015fartlara sahip olur. \u00d6ncelikle uygun k\u0131yafetler edinin.
\u00c7ok katmanl\u0131 giyinmeye dikkat edin ve ihtiya\u00e7 duydu\u011funuzda bu k\u0131yafetlerden baz\u0131lar\u0131n\u0131 \u00e7\u0131kar\u0131n.<\/p>

Mutlaka kask ve g\u00f6zl\u00fck tak\u0131n.<\/strong><\/p>

Kayak ve snowboard yapanlarda diz, omuz, kol ve ba\u015f yaralanmalar\u0131na s\u0131k rastlan\u0131r.
Darbe emici pedlerle desteklenmi\u015f \u015fort ya da i\u00e7lik kullan\u0131n.
Ba\u011flamalar\u0131n\u0131z\u0131 mutlaka do\u011fru ayarlay\u0131n ve kontrol edin.<\/p>

Zihinsel olarak da haz\u0131r olun<\/strong><\/p>

Gerekli e\u011fitimleri al\u0131n ve yapaca\u011f\u0131n\u0131z sporun kurallar\u0131n\u0131 mutlaka \u00f6\u011frenin.
Son bir tur daha diyerek kendinizi zorlamay\u0131n.
Genelde kazalar yorgunlu\u011fun etkisiyle tam da bu a\u015famada ger\u00e7ekle\u015fir.
Mevsim \u015fartlar\u0131 \u00f6zellikle da\u011fda de\u011fi\u015fkenlik g\u00f6sterebilece\u011finden hava durumu ve pist \u015fartlar\u0131 konusunda bilgi sahibi olun.
Yeteneklerinizin ve tecr\u00fcbelerinizin fark\u0131nda olun ve size uygun b\u00f6lgelerde kay\u0131n.<\/p>

Haz\u0131rl\u0131klar tamam ama\u2026<\/strong><\/p>

Diyelim ki t\u00fcm haz\u0131rl\u0131klar\u0131n\u0131z tamam, yine de aktivite s\u0131ras\u0131nda alman\u0131z gereken \u00f6nlemler devam eder.
Esneme ve hafif egzersizlerle kaslar\u0131n\u0131z\u0131 \u0131s\u0131t\u0131n.
D\u00fczenli s\u0131v\u0131 al\u0131m\u0131na dikkat edin.
Olas\u0131 \u00e7arp\u0131\u015fmalar\u0131 \u00f6nlemek i\u00e7in kalabal\u0131k pistlerde kayarken etraf\u0131n\u0131z\u0131 g\u00f6zlemleyin ve belirgin bir hatta kaymaya dikkat edin.
M\u00fcmk\u00fcnse yaln\u0131z ba\u015f\u0131n\u0131za kaymay\u0131n.<\/p>

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\n Oylama Yap<\/span>\n <\/div>\n <\/div>\n","protected":false},"excerpt":{"rendered":"

K\u0131\u015f sporlar\u0131 denince akl\u0131m\u0131za hemen kar, buz ve so\u011fuk gelir. Kayak, snowboard, k\u0131zak, buz pateni gibi k\u0131\u015f sporlar\u0131n\u0131n aktif olarak…<\/p>\n","protected":false},"author":990005,"featured_media":1722,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[398,19],"tags":[],"class_list":["post-1719","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-haber","category-kayak"],"_links":{"self":[{"href":"https:\/\/blog.extremeoutdoor.com.tr\/index.php\/wp-json\/wp\/v2\/posts\/1719","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blog.extremeoutdoor.com.tr\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blog.extremeoutdoor.com.tr\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blog.extremeoutdoor.com.tr\/index.php\/wp-json\/wp\/v2\/users\/990005"}],"replies":[{"embeddable":true,"href":"https:\/\/blog.extremeoutdoor.com.tr\/index.php\/wp-json\/wp\/v2\/comments?post=1719"}],"version-history":[{"count":2,"href":"https:\/\/blog.extremeoutdoor.com.tr\/index.php\/wp-json\/wp\/v2\/posts\/1719\/revisions"}],"predecessor-version":[{"id":1725,"href":"https:\/\/blog.extremeoutdoor.com.tr\/index.php\/wp-json\/wp\/v2\/posts\/1719\/revisions\/1725"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.extremeoutdoor.com.tr\/index.php\/wp-json\/wp\/v2\/media\/1722"}],"wp:attachment":[{"href":"https:\/\/blog.extremeoutdoor.com.tr\/index.php\/wp-json\/wp\/v2\/media?parent=1719"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.extremeoutdoor.com.tr\/index.php\/wp-json\/wp\/v2\/categories?post=1719"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.extremeoutdoor.com.tr\/index.php\/wp-json\/wp\/v2\/tags?post=1719"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}