Sadece 5 dakika yeter!
Spor yapmaya vaktim yok diye üzülmeyin. Günde sadece 5 dakikanızı ayırarak hem forma girebilir hem de sağlıklı bir vücuda sahip olabilirsiniz.
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Forma girmek vücudunuzu şekillendirmek için saatler harcamak zorunda değilsiniz. Özellikle yoğun bir şekilde çalışanların spora fazla zaman ayıramadığı düşünülürse bu kişilerin vücutlarını hızlı ve etkili bir şekilde forma sokan egzersiz ve hareketlere yönelmeleri yerinde olur. İzometrik hareketlerle forma girmek ve şekillenmek hem kısa sürede etkisini gösteren hem de vücudu oldukça iyi bir şekilde çalıştıran egzersiz formlarından biridir. Kasların eklem açısı ve uzunluğu değişmeden kasların kuvvet üretmesini sağlayan izometrik hareketler vücuttaki tüm kasların aktive olmasına yardım eder. Her kas grubunu ayrı ayrı çalıştırmaktansa birkaç etkili hareketle daha kısa sürede forma girebilirsiniz. İşte 5 dakikada vücudu forma sokan egzersizler:
1. Tek bacak dengede durma
Ayakta düz bir pozisyonda dururken bir ayağınızı havaya kaldırın. Öne doğru attığınız ayağınızla birlikte iki kolunuzu da yıkarı kaldırın ve pozisyonunuzu koruyun. Bacağınızı bükmeden ve sırtınızı kırmadan bu pozisyonda 30-45 saniye arası bekleyin.
2. Tek kol plank
Yerdeki mata yüz üstü uzanarak bacaklarınızı omuz hizasında açın. Ellerinizi yere koyduktan sonra bir elinizi omuz hizasını geçmeyecek şekilde ileri uzatın. Boyun ve bel bölgenizi korumak için karın kaslarınızın çalıştığından emin olun. El bileklerinizde ağrı hissederseniz egzersizi dirseklerinizle de yapabilirsiniz. Pozisyonunuzu en az 35 saniye koruyun.
3. Yan Plank
Mata yan bir şekilde yatarak ayaklarınızı üst üste koyun ve tek dirseğiniz veya el bileğiniz üzerinde durmaya çalışın. Pozisyonunuzu koruyarak vücudun simetrisini bozmamaya çalışın. Karın kaslarınızı sıkarak pozisyonunuzu 45 saniye boyunca koruyun. Egzersizi yaparken boyun bölgesine dikkat edin.
4. Flamingo
Ayakta düz pozisyonda durun. Vücudunuzu öne doğru eğin ve bir ayağınızı havaya kaldırın. Havadaki ayağınızın yönündeki kolunuzla ayağınızı tutun ve flamingo pozisyonunu alın. Diğer elinizi de ileri doğru açarak pozisyonunuzu en az 45 dakika boyunca koruyun. Dengede durmakta zorluk çekerseniz ilk başlarda bir yere tutunarak da hareketi uygulayabilirsiniz.
5. Ağaç
Omuz genişliğinde ayakta dururken bir bacağınızı diğer bacağınızın dizine koyun. Ellerinizi yukarı kaldırın ve pozisyonunuzu en az 40 saniye korumaya çalışın. Omuzlarınızı yukarı kaldırmamaya özen gösterin ve belinizin çukur hale gelmediğinden emin olun.
BURAYA REKLAM VEREBİLİRSİNİZ
BU KONUYU SOSYAL MEDYA HESAPLARINDA PAYLAŞ
İLGİNİZİ ÇEKEBİLECEK DİĞER KONULAR
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