{"id":5089,"date":"2023-08-12T10:35:29","date_gmt":"2023-08-12T07:35:29","guid":{"rendered":"https:\/\/www.blog.extremeoutdoor.com.tr\/?p=5089"},"modified":"2023-08-12T10:35:29","modified_gmt":"2023-08-12T07:35:29","slug":"cross-training-nedir-cross-training-sporu-nasil-yapilir","status":"publish","type":"post","link":"https:\/\/blog.extremeoutdoor.com.tr\/index.php\/2023\/08\/12\/cross-training-nedir-cross-training-sporu-nasil-yapilir\/","title":{"rendered":"CROSS TRA\u0130N\u0130NG NED\u0130R? CROSS TRA\u0130N\u0130NG SPORU NASIL YAPILIR?"},"content":{"rendered":"

CROSS TRA\u0130N\u0130NG ZAYIFLATIR MI?<\/p>

G\u00fcn\u00fcm\u00fczde zay\u0131flamak i\u00e7in birbirinden farkl\u0131 spor ve beslenme \u00e7e\u015fitleri geli\u015ftiriliyor oldu\u011fundan,\u00a0cross training nedir\u00a0<\/strong>sorusunu bir de bu a\u00e7\u0131dan cevaplamak do\u011fru olacak gibi g\u00f6r\u00fcn\u00fcyor. Cross training v\u00fccudun belirli bir kas\u0131n\u0131 ya da belirli bir b\u00f6lgesini de\u011fil, hemen hemen hepsini \u00e7al\u0131\u015ft\u0131ran bir spor \u00e7e\u015fidi oldu\u011fundan; k\u0131sa s\u00fcrede en sa\u011fl\u0131kl\u0131 \u015fekilde kilo verme imkan\u0131 yaratan sporlar\u0131n ba\u015f\u0131nda geliyor diyebiliriz. Ancak cross training\u2019in hedeflerinden biri de kardiyovask\u00fcler kapasiteyi art\u0131rmak oldu\u011fundan, kalp kaslar\u0131n\u0131n da fazlas\u0131yla \u00e7al\u0131\u015ft\u0131\u011f\u0131 bir antrenman program\u0131 bulunuyor. Dolay\u0131s\u0131yla herhangi bir kalp rahats\u0131zl\u0131\u011f\u0131n\u0131z ya da obezite gibi kalbi yoran \u00e7e\u015fitli hastal\u0131klar\u0131n\u0131z varsa doktor kontrol\u00fc d\u0131\u015f\u0131nda yo\u011fun sporlar yapmamaya \u00f6zen g\u00f6stermeniz gerekiyor. E\u011fer bir kalp rahats\u0131zl\u0131\u011f\u0131n\u0131z varsa doktorunuz ile g\u00f6r\u00fc\u015f\u00fcp sizin i\u00e7in en uygun egzersiz yo\u011funlu\u011funu ve do\u011fru idman plan\u0131n\u0131 birlikte belirlemeniz \u00e7ok \u00f6nemli.<\/p>

CROSS TRA\u0130N\u0130NG SPORU NASIL YAPILIR?\u00a0<\/p>

Coss training yapmak kombine hareketler i\u00e7eren yo\u011fun antrenman programlar\u0131 ile di\u011fer spor \u00e7e\u015fitlerine g\u00f6re zor bir spor olarak alg\u0131lansa da antrenmanlar\u0131n 15-20 dakika s\u00fcrmesi, spor salonuna gitmeye gerek kalmayan bir\u00e7ok programa sahip olmas\u0131 ve her g\u00fcn bir \u00f6ncekinden farkl\u0131 bir program ile devam ederek, e\u011flenceli bir spor deneyimi sunmas\u0131 gibi \u00f6zellikleriyle sporseverlerin hayat\u0131n\u0131 en \u00e7ok kolayla\u015ft\u0131ran spor \u00e7e\u015fitlerinden biri oluyor. Yo\u011fun i\u015f temposu i\u00e7erisinde d\u00fczenli olarak spor salonuna gitme ve saatlerce spor yapma imkan\u0131 bulamayanlar i\u00e7in 15-20 dakikal\u0131k k\u0131sa ve yo\u011fun idman programlar\u0131 ideal g\u00f6r\u00fcl\u00fcyor.<\/p>

Siz de spor salonlar\u0131na devam edecek vakit bulamayan ya da spor salonlar\u0131n\u0131 sevmeyenlerdenseniz evde a\u00e7\u0131k bir alanda yapaca\u011f\u0131n\u0131z\u00a0cross training hareketleri<\/strong>\u00a0ile k\u0131sa s\u00fcre i\u00e7erisinde fit bir g\u00f6r\u00fcn\u00fc\u015f elde edebilirsiniz. E\u011fer cross training yapmaya karar verdiyseniz, bu alanda kullan\u0131lan belli ba\u015fl\u0131 hareketleri sizin i\u00e7in k\u0131saca derledik\u2026<\/p>

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CROSS TRA\u0130N\u0130NG HAREKETLER\u0130 NELERD\u0130R?\u00a0<\/p>

Ba\u015flang\u0131\u00e7 seviyesindeki ki\u015filer i\u00e7in \u00f6nerilen programlarda genel olarak squat, \u015f\u0131nav, ko\u015fu, k\u00fcrek \u00e7ekme ve barfiks hareketleri yer al\u0131yor.<\/p>

Squat: Elleri belde ya da havada tutarken, ayaklar\u0131 omuz geni\u015fli\u011finde a\u00e7\u0131p yere \u00e7\u00f6melip kalkma hareketi olarak tan\u0131mlan\u0131yor. Ayaklar\u0131n a\u00e7\u0131s\u0131 ve dizlerin a\u00e7\u0131kl\u0131\u011f\u0131 do\u011fru egzersizi yapmak i\u00e7in en \u00f6nemli noktalardan biri oldu\u011fundan, kas sakatlanmalar\u0131n\u0131n \u00f6n\u00fcne ge\u00e7mek i\u00e7in bu noktalara \u00f6zellikle dikkat edilmesi gerekiyor.<\/p>

\u015e\u0131nav: Ellerin omuz geni\u015fli\u011finde a\u00e7\u0131lmas\u0131 ile v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131n\u0131n kol kaslar\u0131 arac\u0131l\u0131\u011f\u0131yla yere yak\u0131nla\u015ft\u0131r\u0131l\u0131p uzakla\u015ft\u0131rmas\u0131 hareketi olarak tan\u0131mlanan \u015f\u0131nav, \u00fclkemizde en \u00e7ok bilinen antrenman hareketlerinden biri oluyor.<\/p>

Barfiks: Bir di\u011fer favori cross training hareketlerinden biri olan barfiks, ki\u015finin kendini barfiks demiri olarak adland\u0131r\u0131lan bir ara\u00e7 arac\u0131l\u0131\u011f\u0131yla yukar\u0131ya do\u011fru \u00e7ekmesi olarak tan\u0131mlan\u0131yor. Barfiks, Cross training hareketleri i\u00e7erisinde en zor olanlardan biri olarak g\u00f6r\u00fcl\u00fcyor ancak tek bir hareket ile neredeyse t\u00fcm kaslar\u0131 \u00e7al\u0131\u015ft\u0131rd\u0131\u011f\u0131 bilindi\u011fi i\u00e7in en \u00e7ok tercih edilen egzersizlerden biri olarak kar\u015f\u0131m\u0131za \u00e7\u0131k\u0131yor.<\/p>

Evde yapabilece\u011finiz ba\u015fl\u0131ca\u00a0cross training hareketleri<\/strong>\u00a0i\u00e7in daha fazla \u00f6rnek verilebilir. Ancak e\u011fer bu sporu en do\u011fru \u015fekilde yapmak ve idman program\u0131na eksiksiz uymak istiyorsan\u0131z, ba\u015flang\u0131\u00e7 a\u015famas\u0131nda profesyonel destek alman\u0131z daha sa\u011fl\u0131kl\u0131 olacakt\u0131r.<\/p>

\u00d6RNEK CROSS TRA\u0130N\u0130NG ANTRENMANI OLU\u015eTURMA<\/p>

Cross training\u2019e yeni ba\u015flayan biriyseniz, ilk haftalar i\u00e7in ba\u015flang\u0131\u00e7 hareketlerini i\u00e7eren bir antrenman program\u0131 yapman\u0131z \u00f6neriliyor. Esneme-gerdirme hareketlerini mutlaka antrenman program\u0131n\u0131za dahil etmeniz ve ani hareketler ile olu\u015fan kas sakatlanmalar\u0131n\u0131 g\u00f6zard\u0131 etmemeniz gerekiyor. Ba\u015flang\u0131\u00e7 i\u00e7in 100 squat, 50 \u015f\u0131nav, 100 barfiks, 50 mekik, esneme-gerdirme, 50 squat\u2026 vb. gibi ilerleyen bir program \u00f6nerilebilir. \u0130lerleyen zamanlarda v\u00fccut kondisyonunuz fazlas\u0131yla artaca\u011f\u0131ndan \u00e7ok daha profesyonel antrenman programlar\u0131 olu\u015fturma imkan\u0131 bulabilirsiniz.<\/p>

Sa\u011fl\u0131kla ve sporla kal\u0131n!<\/p>

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

CROSS TRA\u0130N\u0130NG ZAYIFLATIR MI? G\u00fcn\u00fcm\u00fczde zay\u0131flamak i\u00e7in birbirinden farkl\u0131 spor ve beslenme \u00e7e\u015fitleri geli\u015ftiriliyor oldu\u011fundan,\u00a0cross training nedir\u00a0sorusunu bir de bu…<\/p>\n","protected":false},"author":990005,"featured_media":5091,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[66],"tags":[],"class_list":["post-5089","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-spor-fitness"],"_links":{"self":[{"href":"https:\/\/blog.extremeoutdoor.com.tr\/index.php\/wp-json\/wp\/v2\/posts\/5089","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=5089"}],"version-history":[{"count":1,"href":"https:\/\/blog.extremeoutdoor.com.tr\/index.php\/wp-json\/wp\/v2\/posts\/5089\/revisions"}],"predecessor-version":[{"id":5092,"href":"https:\/\/blog.extremeoutdoor.com.tr\/index.php\/wp-json\/wp\/v2\/posts\/5089\/revisions\/5092"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.extremeoutdoor.com.tr\/index.php\/wp-json\/wp\/v2\/media\/5091"}],"wp:attachment":[{"href":"https:\/\/blog.extremeoutdoor.com.tr\/index.php\/wp-json\/wp\/v2\/media?parent=5089"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.extremeoutdoor.com.tr\/index.php\/wp-json\/wp\/v2\/categories?post=5089"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.extremeoutdoor.com.tr\/index.php\/wp-json\/wp\/v2\/tags?post=5089"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}