{"id":237962,"date":"2026-02-02T09:08:39","date_gmt":"2026-02-02T05:08:39","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=237962","title":{"rendered":"Bel g\u0259rginliyinini azaltmaq \u00fc\u00e7\u00fcn yeddi effektiv m\u0259\u015fq"},"content":{"rendered":"

Tibbi ara\u015fd\u0131rmalara gör\u0259, insanlar\u0131n 80%-d\u0259n çoxu h\u0259yatlar\u0131nda \u0259n az\u0131 bir d\u0259f\u0259 bel a\u011fr\u0131s\u0131 ya\u015fay\u0131r.
\nH\u0259kiml\u0259r qeyd edirl\u0259r ki, münt\u0259z\u0259m m\u0259\u015fql\u0259r yaln\u0131z g\u0259rginliyi aradan qald\u0131rma\u011fa deyil, h\u0259m d\u0259 xroniki probleml\u0259rin qar\u015f\u0131s\u0131n\u0131 alma\u011fa köm\u0259k edir.<\/strong><\/p>\n

Ucnoqta.az belinizi sa\u011flam saxlayacaq v\u0259 özünüzü enerjili hiss etm\u0259yiniz\u0259 köm\u0259k ed\u0259c\u0259k bir s\u0131ra m\u0259\u015fql\u0259r t\u0259klif edir.<\/p>\n

Dizd\u0259n sin\u0259y\u0259 dartma<\/strong>
\nBunu etm\u0259k üçün dizl\u0259riniz bükülmü\u015f halda arxas\u0131 üst\u0259 uzan\u0131n. Daha sonra \u0259ll\u0259rinizl\u0259 bir dizi sin\u0259niz\u0259 ç\u0259kin. 5-10 saniy\u0259 saxlay\u0131n. Dig\u0259r t\u0259r\u0259fd\u0259n t\u0259krarlay\u0131n. Bu, belinizin a\u015fa\u011f\u0131 hiss\u0259sini uzadacaq v\u0259 g\u0259rginliyi aradan qald\u0131racaq.<\/p>\n

Pi\u015fik-in\u0259k dartma<\/strong>
\nDizl\u0259rinizd\u0259n v\u0259 ovuclar\u0131n\u0131zdan ba\u015flay\u0131n. N\u0259f\u0259s alark\u0259n belinizi a\u015fa\u011f\u0131ya do\u011fru yum\u015faq bir \u015f\u0259kild\u0259 bükün v\u0259 n\u0259f\u0259s ver\u0259rk\u0259n yuxar\u0131ya do\u011fru yuvarlaqla\u015fd\u0131r\u0131n. Bu, onur\u011fa h\u0259r\u0259k\u0259tliliyini v\u0259 rahatlamas\u0131n\u0131 yax\u015f\u0131la\u015fd\u0131rma\u011fa köm\u0259k edir.
\nKlassik plank<\/strong>
\nÖn qollar\u0131n\u0131za v\u0259 ayaq barmaqlar\u0131n\u0131za a\u011f\u0131rl\u0131q ver\u0259r\u0259k, b\u0259d\u0259ninizi bükm\u0259d\u0259n düz saxlay\u0131n. 20-30 saniy\u0259 yerin\u0259 yetirin. Bu, \u0259sas v\u0259 bel \u0259z\u0259l\u0259l\u0259rinizi effektiv \u015f\u0259kild\u0259 gücl\u0259ndirir.
\nSupermen<\/strong>
\nQarn\u0131n\u0131z üst\u0259 uzan\u0131n, qollar\u0131n\u0131z\u0131 v\u0259 ayaqlar\u0131n\u0131z\u0131 eyni anda qald\u0131r\u0131n v\u0259 5-7 saniy\u0259 saxlay\u0131n. Bu m\u0259\u015fq belin a\u015fa\u011f\u0131 hiss\u0259sini v\u0259 çiyin b\u0131ça\u011f\u0131 nahiy\u0259sini gücl\u0259ndirir.
\nOturmu\u015f halda b\u0259d\u0259ni bükm\u0259k<\/strong>
\nStulda oturun. \u018fll\u0259rinizi ba\u015f\u0131n\u0131z\u0131n arxas\u0131na qoyun. B\u0259d\u0259ninizi yava\u015fca sa\u011fa, sonra sola bükün. Bu m\u0259\u015fq onur\u011fa h\u0259r\u0259k\u0259tliliyinin inki\u015faf\u0131na köm\u0259k edir.
\nÇiyin f\u0131rlanmas\u0131<\/strong>
\nBu m\u0259\u015fqi yerin\u0259 yetirm\u0259k üçün mümkün q\u0259d\u0259r rahat oturun v\u0259 ya düz durun. Çiyin b\u0131çaqlar\u0131n\u0131z\u0131 bir-birin\u0259 s\u0131x\u0131n, bu v\u0259ziyy\u0259ti 5 saniy\u0259 saxlay\u0131n. \u018fyilmi\u015f v\u0259ziyy\u0259td\u0259 qalman\u0131n qar\u015f\u0131s\u0131n\u0131 almaq üçün faydal\u0131d\u0131r.
\nMüt\u0259x\u0259ssis m\u0259sl\u0259h\u0259ti<\/strong>
\nH\u0259r\u0259k\u0259tl\u0259ri yava\u015f v\u0259 hamar \u015f\u0259kild\u0259 yerin\u0259 yetirm\u0259k vacibdir. N\u0259f\u0259sinizi idar\u0259 edin.
\nMinimum s\u0259yl\u0259 ba\u015flay\u0131n, t\u0259krarlar\u0131n vaxt\u0131n\u0131 v\u0259 say\u0131n\u0131 t\u0259dric\u0259n art\u0131r\u0131n. Profilaktika üçün günd\u0259 10-15 d\u0259qiq\u0259 kifay\u0259tdir.<\/p>\n","protected":false},"excerpt":{"rendered":"

Tibbi ara\u015fd\u0131rmalara gör\u0259, insanlar\u0131n 80%-d\u0259n çoxu h\u0259yatlar\u0131nda \u0259n az\u0131 bir d\u0259f\u0259 bel a\u011fr\u0131s\u0131 ya\u015fay\u0131r. H\u0259kiml\u0259r qeyd edirl\u0259r ki, münt\u0259z\u0259m m\u0259\u015fql\u0259r yaln\u0131z g\u0259rginliyi aradan qald\u0131rma\u011fa deyil, h\u0259m d\u0259 xroniki probleml\u0259rin qar\u015f\u0131s\u0131n\u0131…<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_lmt_disableupdate":"","_lmt_disable":"","footnotes":""},"categories":[101],"tags":[],"class_list":["post-237962","post","type-post","status-publish","format-standard","hentry","category-cemiyyet"],"_links":{"self":[{"href":"https:\/\/ucnoqta.az\/index.php?rest_route=\/wp\/v2\/posts\/237962","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=237962"}],"version-history":[{"count":0,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=\/wp\/v2\/posts\/237962\/revisions"}],"wp:attachment":[{"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=237962"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=237962"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=237962"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}