{"id":236352,"date":"2026-01-05T07:55:18","date_gmt":"2026-01-05T03:55:18","guid":{"rendered":""},"modified":"-0001-11-30T00:00:00","modified_gmt":"-0001-11-29T20:00:00","slug":"","status":"publish","type":"post","link":"https:\/\/ucnoqta.az\/?p=236352","title":{"rendered":"40 ya\u015fdan sonra nec\u0259 formada qalmaq olar"},"content":{"rendered":"

40 ya\u015fdan sonra b\u0259d\u0259nin güc m\u0259\u015fql\u0259ri d\u0259 daxil olmaqla münt\u0259z\u0259m fiziki f\u0259aliyy\u0259t\u0259 ehtiyac\u0131 var.
\nBu, oynaq sa\u011flaml\u0131\u011f\u0131n\u0131 qoruma\u011fa, \u0259z\u0259l\u0259l\u0259ri gücl\u0259ndirm\u0259y\u0259 v\u0259 z\u0259d\u0259l\u0259nm\u0259 riskini azaltma\u011fa köm\u0259k edir. <\/strong><\/p>\n

Ucnoqta.az x\u0259b\u0259r verir ki, müt\u0259x\u0259ssis Matt Dustin sa\u011flaml\u0131\u011f\u0131n\u0131za z\u0259r\u0259r verm\u0259d\u0259n formada, güclü v\u0259 aktiv qalma\u011f\u0131n\u0131za köm\u0259k ed\u0259c\u0259k \u0259n faydal\u0131 ev m\u0259\u015fql\u0259rinin siyah\u0131s\u0131n\u0131 payla\u015fd\u0131.
\nBu m\u0259\u015fql\u0259r bütün \u0259sas \u0259z\u0259l\u0259 qruplar\u0131n\u0131 h\u0259d\u0259f al\u0131r: ayaqlar, omba, \u0259sas v\u0259 yuxar\u0131 b\u0259d\u0259n. Bu m\u0259\u015fqi münt\u0259z\u0259m olaraq yerin\u0259 yetirm\u0259k elastikliyi, gücü, tarazl\u0131\u011f\u0131 v\u0259 h\u0259r\u0259k\u0259tliliyi art\u0131r\u0131r.<\/p>\n

1. Çömb\u0259lm\u0259l\u0259r
\nBu, xüsus\u0259n d\u0259 ya\u015fl\u0131 ya\u015fda a\u015fa\u011f\u0131 b\u0259d\u0259ni gücl\u0259ndirm\u0259k üçün \u0259n yax\u015f\u0131 m\u0259\u015fql\u0259rd\u0259n biridir. Bu, dördba\u015fl\u0131 \u0259z\u0259l\u0259l\u0259ri, bud \u0259z\u0259l\u0259l\u0259rini v\u0259 omba \u0259z\u0259l\u0259l\u0259rini aktivl\u0259\u015fdirir v\u0259 sa\u011flam diz v\u0259 kalçalar\u0131 t\u0259\u015fviq edir.
\nAyaqlar\u0131n\u0131z\u0131 çiyin enind\u0259 aral\u0131, barmaqlar\u0131n\u0131z\u0131 bir az k\u0259nara çevir\u0259r\u0259k durun. Sanki stulda oturmu\u015f kimi çana\u011f\u0131n\u0131z\u0131 geri it\u0259l\u0259yin v\u0259 budlar\u0131n\u0131z yer\u0259 paralel olana q\u0259d\u0259r özünüzü a\u015fa\u011f\u0131 sal\u0131n. Dabanlar\u0131n\u0131z\u0131n aras\u0131ndan basaraq ba\u015flan\u011f\u0131c v\u0259ziyy\u0259tin\u0259 qay\u0131d\u0131n.
\nT\u0259krarlama: 12-15 t\u0259krardan ibar\u0259t üç-dörd set.<\/p>\n

2. Oturma körpüsü
\nBu m\u0259\u015fq omba \u0259z\u0259l\u0259l\u0259rini, belin a\u015fa\u011f\u0131 hiss\u0259sini v\u0259 \u0259sas \u0259z\u0259l\u0259l\u0259ri gücl\u0259ndirir, duru\u015fu yax\u015f\u0131la\u015fd\u0131r\u0131r v\u0259 bel a\u011fr\u0131s\u0131 riskini azald\u0131r.
\nAyaqlar\u0131n\u0131z bükülmü\u015f v\u0259 ayaqlar\u0131n\u0131z yer\u0259 düz \u015f\u0259kild\u0259 arxas\u0131 üst\u0259 uzan\u0131n. Dabanlar\u0131n\u0131z\u0131 yer\u0259 bas\u0131n v\u0259 çana\u011f\u0131n\u0131z\u0131 yuxar\u0131 qald\u0131r\u0131n. Yuxar\u0131da fasil\u0259 verin, omba \u0259z\u0259l\u0259l\u0259rinizi s\u0131x\u0131n, sonra yava\u015fca özünüzü a\u015fa\u011f\u0131 sal\u0131n.
\nT\u0259krarlama: 12-15 t\u0259krardan ibar\u0259t üç-dörd set.<\/p>\n

3. Ombadan qald\u0131rma h\u0259r\u0259k\u0259tl\u0259ri
\nBu klassik m\u0259\u015fq sin\u0259, çiyinl\u0259r, qollar v\u0259 \u0259sas \u0259z\u0259l\u0259l\u0259ri gücl\u0259ndirir. H\u0259mçinin duru\u015fu v\u0259 koordinasiyan\u0131 yax\u015f\u0131la\u015fd\u0131r\u0131r.
\nYüks\u0259k plank v\u0259ziyy\u0259tin\u0259 keçin, \u0259ll\u0259r çiyin enind\u0259n bir q\u0259d\u0259r geni\u015f olsun. B\u0259d\u0259ninizi düz saxlayaraq yava\u015fca a\u015fa\u011f\u0131 sal\u0131n, sonra ba\u015flan\u011f\u0131c v\u0259ziyy\u0259tin\u0259 qay\u0131d\u0131n.
\nT\u0259krarlama: 10-12 t\u0259krardan ibar\u0259t üç-dörd set.<\/p>\n

4. Yerim\u0259 h\u0259r\u0259k\u0259tl\u0259ri
\nBu h\u0259r\u0259k\u0259t ayaqlar\u0131n\u0131z\u0131 gücl\u0259ndirir v\u0259 tarazl\u0131\u011f\u0131 v\u0259 koordinasiyan\u0131 yax\u015f\u0131la\u015fd\u0131r\u0131r – ya\u015fl\u0131l\u0131qda y\u0131x\u0131lmalar\u0131n qar\u015f\u0131s\u0131n\u0131 almaq üçün vacib elementl\u0259rdir.
\nDizinizin ayaq barmaqlar\u0131n\u0131zdan keçm\u0259diyin\u0259 \u0259min olaraq ir\u0259li add\u0131mlay\u0131n. \u0130t\u0259l\u0259yin v\u0259 geri qay\u0131d\u0131n. Dig\u0259r ayaqla t\u0259krarlay\u0131n.
\nT\u0259krarlama: H\u0259r ayaqda 10 t\u0259krardan ibar\u0259t üç-dörd set.<\/p>\n

5. Ölü böc\u0259k m\u0259\u015fqi
\n\u018fsas stabilliyi v\u0259 onur\u011fa sa\u011flaml\u0131\u011f\u0131n\u0131 inki\u015faf etdirm\u0259k üçün \u0259lad\u0131r.
\nArxan\u0131z üst\u0259 uzanaraq qollar\u0131n\u0131z\u0131 tavana do\u011fru uzat\u0131n v\u0259 ayaqlar\u0131n\u0131z\u0131 qald\u0131r\u0131n. Eyni zamanda sa\u011f qolunuzu v\u0259 sol aya\u011f\u0131n\u0131z\u0131 yer\u0259 do\u011fru a\u015fa\u011f\u0131 sal\u0131n, belinizi düz saxlay\u0131n. Çevrilib dig\u0259r t\u0259r\u0259fd\u0259 t\u0259krarlay\u0131n.
\nT\u0259krarlama: H\u0259r t\u0259r\u0259fd\u0259 12 t\u0259krardan ibar\u0259t üç-dörd set.<\/p>\n

6. Fermer g\u0259zintisi
\nTutu\u015funuzu, duru\u015funuzu v\u0259 \u0259sas stabilliyinizi gücl\u0259ndirm\u0259k üçün sad\u0259, lakin t\u0259sirli bir m\u0259\u015fq.
\nH\u0259r \u0259linizd\u0259 bir qantel tutun, onlar\u0131 yanlar\u0131n\u0131zdan tutun. Belinizi düz v\u0259 \u0259sas dayaq \u0259z\u0259l\u0259l\u0259rinizi h\u0259r\u0259k\u0259t\u0259 g\u0259tir\u0259r\u0259k yava\u015f-yava\u015f yeriyin.
\nMüdd\u0259t: 30-60 saniy\u0259, üç-dörd set.
\nDair\u0259vi m\u0259\u015fq
\nMatt Dustin bu m\u0259\u015fql\u0259ri dövr\u0259 \u015f\u0259klind\u0259 yerin\u0259 yetirm\u0259yi tövsiy\u0259 edir – ür\u0259k döyüntül\u0259rinizi aktiv diapazonda saxlamaq üçün m\u0259\u015fql\u0259r aras\u0131nda q\u0131sa fasil\u0259l\u0259rl\u0259 (30-45 saniy\u0259) üç dövr\u0259.
\nNümun\u0259 dövr\u0259:<\/p>\n

Çömb\u0259lm\u0259l\u0259r: 12-15 t\u0259krar
\nOmba körpül\u0259ri: 12-15 t\u0259krar
\nTutulma: 10-12 t\u0259krar
\nG\u0259zinti a\u011fciy\u0259rl\u0259ri: h\u0259r ayaqda 10 t\u0259krar
\nM\u0259\u015fqi h\u0259ft\u0259d\u0259 üç-dörd d\u0259f\u0259 yerin\u0259 yetirm\u0259k, \u0259n az\u0131 bir gün b\u0259rpa üçün saxlamaq tövsiy\u0259 olunur.<\/p>\n","protected":false},"excerpt":{"rendered":"

40 ya\u015fdan sonra b\u0259d\u0259nin güc m\u0259\u015fql\u0259ri d\u0259 daxil olmaqla münt\u0259z\u0259m fiziki f\u0259aliyy\u0259t\u0259 ehtiyac\u0131 var. Bu, oynaq sa\u011flaml\u0131\u011f\u0131n\u0131 qoruma\u011fa, \u0259z\u0259l\u0259l\u0259ri gücl\u0259ndirm\u0259y\u0259 v\u0259 z\u0259d\u0259l\u0259nm\u0259 riskini azaltma\u011fa köm\u0259k edir.  Ucnoqta.az x\u0259b\u0259r verir ki,…<\/p>\n","protected":false},"author":1,"featured_media":251278,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_lmt_disableupdate":"","_lmt_disable":"","footnotes":""},"categories":[100],"tags":[],"class_list":["post-236352","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-diger"],"_links":{"self":[{"href":"https:\/\/ucnoqta.az\/index.php?rest_route=\/wp\/v2\/posts\/236352","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/ucnoqta.az\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/ucnoqta.az\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=236352"}],"version-history":[{"count":0,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=\/wp\/v2\/posts\/236352\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=\/wp\/v2\/media\/251278"}],"wp:attachment":[{"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=236352"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=236352"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=236352"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}