{"id":3722,"date":"2023-04-27T12:17:22","date_gmt":"2023-04-27T09:17:22","guid":{"rendered":"https:\/\/www.blog.extremeoutdoor.com.tr\/?p=3722"},"modified":"2023-04-27T12:17:22","modified_gmt":"2023-04-27T09:17:22","slug":"anaerobik-egzersiz-nedir-yararlari-nelerdir","status":"publish","type":"post","link":"https:\/\/blog.extremeoutdoor.com.tr\/index.php\/2023\/04\/27\/anaerobik-egzersiz-nedir-yararlari-nelerdir\/","title":{"rendered":"Anaerobik Egzersiz Nedir? Yararlar\u0131 Nelerdir?"},"content":{"rendered":"<p>Anaerobik egzersiz, kaslar\u0131n g\u00fc\u00e7 ve dayan\u0131kl\u0131l\u0131k kazanmas\u0131 i\u00e7in yap\u0131lan, kalp ve akci\u011ferlerin g\u00fc\u00e7s\u00fcz oldu\u011fu bir egzersizdir. Anaerobik egzersizler, k\u0131sa s\u00fcreli ve yo\u011fun enerji kullan\u0131m\u0131 gerektirir. Bu egzersizler, v\u00fccutta laktik asit birikmesine neden olur ve bu da kas a\u011fr\u0131s\u0131na yol a\u00e7abilir.<\/p><p>Anaerobik egzersizler aras\u0131nda; y\u00fcksek yo\u011funluklu interval antrenmanlar\u0131 (HIIT), kuvvet antrenmanlar\u0131, spin, step aerobik, kickboxing gibi aktiviteler bulunur.<\/p><p>Anaerobik egzersiz, kalp ve solunum sistemi i\u00e7in faydal\u0131d\u0131r ve v\u00fccudun g\u00fc\u00e7 ile dayan\u0131kl\u0131l\u0131\u011f\u0131n\u0131 art\u0131r\u0131r. Ayr\u0131ca, kilo verme ve v\u00fccut \u015fekillendirme ama\u00e7lar\u0131na da yard\u0131mc\u0131 olabilir. Ancak, a\u015f\u0131r\u0131 yap\u0131lmas\u0131 durumunda kas a\u011fr\u0131lar\u0131na ve yorgunlu\u011fa neden olabilir.<\/p><figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"640\" height=\"427\" src=\"https:\/\/www.blog.extremeoutdoor.com.tr\/wp-content\/uploads\/2023\/04\/EXT-v-chyom-preimushhestva-step-aerobiki.jpg\" alt=\"\" class=\"wp-image-3723\" srcset=\"https:\/\/blog.extremeoutdoor.com.tr\/wp-content\/uploads\/2023\/04\/EXT-v-chyom-preimushhestva-step-aerobiki.jpg 640w, https:\/\/blog.extremeoutdoor.com.tr\/wp-content\/uploads\/2023\/04\/EXT-v-chyom-preimushhestva-step-aerobiki-300x200.jpg 300w, https:\/\/blog.extremeoutdoor.com.tr\/wp-content\/uploads\/2023\/04\/EXT-v-chyom-preimushhestva-step-aerobiki-370x247.jpg 370w, https:\/\/blog.extremeoutdoor.com.tr\/wp-content\/uploads\/2023\/04\/EXT-v-chyom-preimushhestva-step-aerobiki-565x377.jpg 565w, https:\/\/blog.extremeoutdoor.com.tr\/wp-content\/uploads\/2023\/04\/EXT-v-chyom-preimushhestva-step-aerobiki-600x400.jpg 600w\" sizes=\"auto, (max-width: 640px) 100vw, 640px\" \/><\/figure><h2 class=\"wp-block-heading\">Anaerobik Egzersizler Nelerdir?<\/h2><p>Anaerobik egzersizler, enerji kayna\u011f\u0131 olarak v\u00fccut ya\u011flar\u0131 ve glikozlar\u0131n\u0131n kullan\u0131ld\u0131\u011f\u0131, yo\u011fun ve k\u0131sa s\u00fcreli fiziksel aktivitelerdir. \u00d6rnekleri:<\/p><ul class=\"wp-block-list\"><li><strong>S\u00fcrekli y\u00fcksek intensite:<\/strong>&nbsp;Sprints, burpees, box jumps, kettlebell hareketleri \u00f6rnek g\u00f6sterilebilir. Bu \u00e7al\u0131\u015fmalar i\u00e7erisinde bulunan box jumps egzersizi; Box, platform veya kald\u0131r\u0131m kenar\u0131 gibi y\u00fcksek bir y\u00fczey se\u00e7in. Ayaklar\u0131n\u0131z\u0131 omuz geni\u015fli\u011finde a\u00e7\u0131n ve belirgin bir s\u0131\u00e7rama pozisyonu al\u0131n. Dizinizi hafif\u00e7e b\u00fck\u00fcn ve s\u0131\u00e7ramaya haz\u0131rlan\u0131n. S\u0131\u00e7ramak i\u00e7in enerjik bir \u015fekilde atlay\u0131n ve box veya platforma ula\u015fmak i\u00e7in her iki aya\u011f\u0131n\u0131z\u0131 kullan\u0131n. Ayaklar\u0131n\u0131z\u0131 box \u00fczerinde birle\u015ftirin ve aya\u011f\u0131n\u0131z\u0131n tamamen yere basmas\u0131n\u0131 bekleyin. Box\u2019dan indi\u011finizde, k\u0131sa bir dinlenme d\u00f6nemi al\u0131n ve tekrar s\u0131\u00e7ramaya haz\u0131rlan\u0131n. \u0130sterseniz egzersizi tekrar etmek i\u00e7in daha fazla set yapabilirsiniz.<\/li>\n\n<li><strong>Aral\u0131k antrenmanlar\u0131:&nbsp;<\/strong>HIIT ve Tabata antrenman\u0131 bunlarda \u00f6rnektir. Tabata antrenman\u0131; Belirli bir egzersiz se\u00e7in, \u00f6rne\u011fin burpees, jumping jacks, mountain climbers veya kettlebell swings. 20 saniyelik yo\u011fun \u00e7al\u0131\u015fma d\u00f6nemi, 10 saniyelik dinlenme d\u00f6nemi \u015feklinde bir d\u00f6ng\u00fc olu\u015fturmak gerekir. 20 saniyelik egzersiz d\u00f6neminde m\u00fcmk\u00fcn olan en yo\u011fun \u015fekilde \u00e7al\u0131\u015f\u0131n. 10 saniyelik dinlenme d\u00f6nemi sonunda tekrar 20 saniyelik egzersize ba\u015flay\u0131n. 8 tam d\u00f6ng\u00fc yap\u0131n ve antrenman\u0131 tamamlay\u0131n. Bu antrenman, k\u0131sa s\u00fcreli ve yo\u011fun egzersiz d\u00f6nemleri aras\u0131ndaki dinlenme d\u00f6nemleri sayesinde kardiyovask\u00fcler sistemi ve dayan\u0131kl\u0131l\u0131\u011f\u0131 g\u00fc\u00e7lendirir ve kalori yak\u0131m\u0131n\u0131 art\u0131r\u0131r.<\/li>\n\n<li><strong>A\u011f\u0131rl\u0131k ve dayan\u0131kl\u0131l\u0131k antrenmanlar\u0131:<\/strong>&nbsp;Deadlifts, squat, bench press iyi birer \u00f6rnektir. \u00d6rne\u011fin bench press egzersizi; Bench press ayg\u0131t\u0131n\u0131n \u00fczerinde yatar pozisyonunda yer al\u0131n ve omuzlar\u0131n\u0131z\u0131n tamamen yerle temas etmesini sa\u011flay\u0131n. Barbell\u2019i veya haltere kavu\u015fma pozisyonuna getirin. Kollar\u0131n\u0131z\u0131 tam olarak uzat\u0131n ve barbell\u2019i veya haltere do\u011fru hafif\u00e7e kayd\u0131r\u0131n. Dizlerinizi k\u0131s\u0131p barbell veya haltere kolayl\u0131kla eri\u015febilmenizi sa\u011flay\u0131n. Kolayl\u0131kla barbell veya haltere do\u011fru itin ve d\u00fczg\u00fcn bir hareket yap\u0131n. Barbell veya haltere tamamen omuz seviyesine getirin ve dizlerinizi tam olarak uzat\u0131n. Barbell veya haltere yava\u015f\u00e7a yerine koyun ve tekrar ba\u015flang\u0131\u00e7 pozisyonuna d\u00f6n\u00fcn. Bu egzersiz omuz, g\u00f6\u011f\u00fcs, triceps ve biceps gibi kas gruplar\u0131n\u0131 g\u00fc\u00e7lendirir ve ayn\u0131 zamanda \u00fcst v\u00fccut dayan\u0131kl\u0131l\u0131\u011f\u0131n\u0131 art\u0131r\u0131r. G\u00fcvenli ve etkili bir \u015fekilde yapmak i\u00e7in do\u011fru teknik kullan\u0131lmas\u0131 \u00f6nemlidir<\/li><\/ul><p>Bu egzersizler kardiyovask\u00fcler dayan\u0131kl\u0131l\u0131\u011f\u0131 art\u0131r\u0131r ve kas hacmini artt\u0131r\u0131r. Ancak, \u00e7ok yo\u011fun olduklar\u0131ndan genellikle s\u0131n\u0131rl\u0131 s\u00fcreli yap\u0131l\u0131rlar ve yeterli dinlenme ve nemlendirme s\u00fcresi ile uygulanmal\u0131d\u0131rlar.<\/p><p>Anarerobik egzersizlerde kullan\u0131lan, kardiyovask\u00fcler de diyebilece\u011fimiz hareketlere \u00f6rnek olarak;<\/p><ul class=\"wp-block-list\"><li>A\u011f\u0131rl\u0131k kald\u0131rma<\/li>\n\n<li>Halter<\/li>\n\n<li>\u0130tme<\/li>\n\n<li>\u00c7ekme<\/li>\n\n<li>S\u00fcrat ko\u015fusu<\/li>\n\n<li>Tenis<\/li>\n\n<li>HIIT kardiyo<\/li>\n\n<li>\u0130nterval training<\/li>\n\n<li>Basketbol<\/li><\/ul><p>K\u0131sa s\u00fcrede maksimum veririmlilik sa\u011flayabilece\u011finiz hareketler bulunmaktad\u0131r. Hedefinize g\u00f6re bu tarz bir antrenman ile, hareketlere programlar\u0131n\u0131zda yer verebilirsiniz.<\/p><figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"640\" height=\"355\" src=\"https:\/\/www.blog.extremeoutdoor.com.tr\/wp-content\/uploads\/2023\/04\/EXT-anaerobik-egzersiz-nedir.jpg\" alt=\"\" class=\"wp-image-3724\" srcset=\"https:\/\/blog.extremeoutdoor.com.tr\/wp-content\/uploads\/2023\/04\/EXT-anaerobik-egzersiz-nedir.jpg 640w, https:\/\/blog.extremeoutdoor.com.tr\/wp-content\/uploads\/2023\/04\/EXT-anaerobik-egzersiz-nedir-300x166.jpg 300w, https:\/\/blog.extremeoutdoor.com.tr\/wp-content\/uploads\/2023\/04\/EXT-anaerobik-egzersiz-nedir-370x205.jpg 370w, https:\/\/blog.extremeoutdoor.com.tr\/wp-content\/uploads\/2023\/04\/EXT-anaerobik-egzersiz-nedir-565x313.jpg 565w, https:\/\/blog.extremeoutdoor.com.tr\/wp-content\/uploads\/2023\/04\/EXT-anaerobik-egzersiz-nedir-600x333.jpg 600w\" sizes=\"auto, (max-width: 640px) 100vw, 640px\" \/><\/figure><h2 class=\"wp-block-heading\">Anaerobik Egzersizlerin Yararlar\u0131 Nelerdir?<\/h2><p>Anaerobik egzersizlerin v\u00fccut i\u00e7in faydalar\u0131n\u0131 \u015fu \u015fekilde \u00f6zetlemek m\u00fcmk\u00fcnd\u00fcr;<\/p><ul class=\"wp-block-list\"><li>Kas k\u00fctlesini art\u0131r\u0131r ve g\u00fc\u00e7lendirir.<\/li>\n\n<li>Kalori yakma ve ya\u011flar\u0131n azalmas\u0131na yard\u0131mc\u0131 olur.<\/li>\n\n<li>Kardiyovask\u00fcler sistemi g\u00fc\u00e7lendirir ve dayan\u0131kl\u0131l\u0131\u011f\u0131 art\u0131r\u0131r.<\/li>\n\n<li>Stres ve anksiyeteyi azalt\u0131r.<\/li>\n\n<li>Solunum ve kalp at\u0131\u015f\u0131n\u0131 h\u0131zland\u0131rarak v\u00fccudun oksijen almas\u0131n\u0131 te\u015fvik eder.<\/li>\n\n<li>Kan \u015fekeri ve kolesterol d\u00fczeylerini d\u00fczenler.<\/li>\n\n<li>Zihinsel ve fiziksel enerji seviyesini art\u0131r\u0131r.<\/li>\n\n<li>Metabolizmay\u0131 h\u0131zland\u0131rarak v\u00fccutta enerji \u00fcretimini art\u0131r\u0131r.<\/li>\n\n<li>Kendine g\u00fcven ve motivasyonu art\u0131r\u0131r.<\/li>\n\n<li>Uyku kalitesini iyile\u015ftirir ve v\u00fccut i\u00e7in genel bir uyar\u0131 ve uyku d\u00f6ng\u00fcs\u00fcn\u00fc sa\u011flar.<\/li><\/ul><figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"640\" height=\"373\" src=\"https:\/\/www.blog.extremeoutdoor.com.tr\/wp-content\/uploads\/2023\/04\/EXT-anaerobik-egzersiz-ile-aerobik-egzersiz-arasindaki-fark-nedir.jpg\" alt=\"\" class=\"wp-image-3725\" srcset=\"https:\/\/blog.extremeoutdoor.com.tr\/wp-content\/uploads\/2023\/04\/EXT-anaerobik-egzersiz-ile-aerobik-egzersiz-arasindaki-fark-nedir.jpg 640w, https:\/\/blog.extremeoutdoor.com.tr\/wp-content\/uploads\/2023\/04\/EXT-anaerobik-egzersiz-ile-aerobik-egzersiz-arasindaki-fark-nedir-300x175.jpg 300w, https:\/\/blog.extremeoutdoor.com.tr\/wp-content\/uploads\/2023\/04\/EXT-anaerobik-egzersiz-ile-aerobik-egzersiz-arasindaki-fark-nedir-370x216.jpg 370w, https:\/\/blog.extremeoutdoor.com.tr\/wp-content\/uploads\/2023\/04\/EXT-anaerobik-egzersiz-ile-aerobik-egzersiz-arasindaki-fark-nedir-565x329.jpg 565w, https:\/\/blog.extremeoutdoor.com.tr\/wp-content\/uploads\/2023\/04\/EXT-anaerobik-egzersiz-ile-aerobik-egzersiz-arasindaki-fark-nedir-600x350.jpg 600w\" sizes=\"auto, (max-width: 640px) 100vw, 640px\" \/><\/figure>\n\n<div class=\"kk-star-ratings kksr-auto kksr-align-right kksr-valign-bottom\"\n    data-payload='{&quot;align&quot;:&quot;right&quot;,&quot;id&quot;:&quot;3722&quot;,&quot;slug&quot;:&quot;default&quot;,&quot;valign&quot;:&quot;bottom&quot;,&quot;ignore&quot;:&quot;&quot;,&quot;reference&quot;:&quot;auto&quot;,&quot;class&quot;:&quot;&quot;,&quot;count&quot;:&quot;0&quot;,&quot;legendonly&quot;:&quot;&quot;,&quot;readonly&quot;:&quot;&quot;,&quot;score&quot;:&quot;0&quot;,&quot;starsonly&quot;:&quot;&quot;,&quot;best&quot;:&quot;5&quot;,&quot;gap&quot;:&quot;5&quot;,&quot;greet&quot;:&quot;Oylama Yap&quot;,&quot;legend&quot;:&quot;0\\\/5 - (0 votes)&quot;,&quot;size&quot;:&quot;24&quot;,&quot;title&quot;:&quot;Anaerobik Egzersiz Nedir? Yararlar\u0131 Nelerdir?&quot;,&quot;width&quot;:&quot;0&quot;,&quot;_legend&quot;:&quot;{score}\\\/{best} - ({count} {votes})&quot;,&quot;font_factor&quot;:&quot;1.25&quot;}'>\n            \n<div class=\"kksr-stars\">\n    \n<div class=\"kksr-stars-inactive\">\n            <div class=\"kksr-star\" data-star=\"1\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" data-star=\"2\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" data-star=\"3\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" data-star=\"4\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" data-star=\"5\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n    <\/div>\n    \n<div class=\"kksr-stars-active\" style=\"width: 0px;\">\n            <div class=\"kksr-star\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n    <\/div>\n<\/div>\n                \n\n<div class=\"kksr-legend\" style=\"font-size: 19.2px;\">\n            <span class=\"kksr-muted\">Oylama Yap<\/span>\n    <\/div>\n    <\/div>\n","protected":false},"excerpt":{"rendered":"<p>Anaerobik egzersiz, kaslar\u0131n g\u00fc\u00e7 ve dayan\u0131kl\u0131l\u0131k kazanmas\u0131 i\u00e7in yap\u0131lan, kalp ve akci\u011ferlerin g\u00fc\u00e7s\u00fcz oldu\u011fu bir egzersizdir. Anaerobik egzersizler, k\u0131sa s\u00fcreli&hellip;<\/p>\n","protected":false},"author":990005,"featured_media":3726,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[66,21],"tags":[796,797,798,543],"class_list":["post-3722","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-spor-fitness","category-saglik","tag-anaerobik-egzersiz-nedir","tag-anaerobik-egzersiz-turleri-nelerdir","tag-anaerobik-egzersizin-yararlari","tag-antreman"],"_links":{"self":[{"href":"https:\/\/blog.extremeoutdoor.com.tr\/index.php\/wp-json\/wp\/v2\/posts\/3722","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=3722"}],"version-history":[{"count":1,"href":"https:\/\/blog.extremeoutdoor.com.tr\/index.php\/wp-json\/wp\/v2\/posts\/3722\/revisions"}],"predecessor-version":[{"id":3727,"href":"https:\/\/blog.extremeoutdoor.com.tr\/index.php\/wp-json\/wp\/v2\/posts\/3722\/revisions\/3727"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.extremeoutdoor.com.tr\/index.php\/wp-json\/wp\/v2\/media\/3726"}],"wp:attachment":[{"href":"https:\/\/blog.extremeoutdoor.com.tr\/index.php\/wp-json\/wp\/v2\/media?parent=3722"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.extremeoutdoor.com.tr\/index.php\/wp-json\/wp\/v2\/categories?post=3722"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.extremeoutdoor.com.tr\/index.php\/wp-json\/wp\/v2\/tags?post=3722"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}