{"id":245566,"date":"2026-06-25T08:01:14","date_gmt":"2026-06-25T04:01:14","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=245566","title":{"rendered":"\u0130nternetd\u0259 f\u0131rt\u0131na yaradan Yapon g\u0259zintisi n\u0259dir?"},"content":{"rendered":"

Yapon g\u0259zintisi yeni bir fitness trendin\u0259 çevrilib. Onun mahiyy\u0259ti düzgün b\u0259d\u0259n mövqeyind\u0259, ritmik n\u0259f\u0259s almada v\u0259 \u0259z\u0259l\u0259l\u0259ri aktivl\u0259\u015fdir\u0259n, duru\u015fu yax\u015f\u0131la\u015fd\u0131ran v\u0259 daxili orqanlar\u0131 stimulla\u015fd\u0131ran xüsusi bir add\u0131mdad\u0131r.<\/strong><\/p>\n

Ucnoqta.az bildirir ki, bu texnika uzun müdd\u0259tdir ki, yaponlar t\u0259r\u0259find\u0259n g\u0259ncliyi, inc\u0259liyi v\u0259 enerjini qorumaq üçün istifad\u0259 olunur. Avadanl\u0131q v\u0259 ya idman zal\u0131 olmadan h\u0259r k\u0259s üçün \u0259lçatand\u0131r.<\/p>\n

Bu texnika üç d\u0259qiq\u0259lik sür\u0259tli g\u0259zintini üç d\u0259qiq\u0259 daha rahat tempd\u0259 növb\u0259l\u0259\u015fdirm\u0259yi \u0259hat\u0259 edir.
\nThe Conversation-a gör\u0259, bu dövr h\u0259ft\u0259d\u0259 dörd d\u0259f\u0259 \u0259n az\u0131 30 d\u0259qiq\u0259 t\u0259krarlanmal\u0131d\u0131r.
\nSür\u0259tli v\u0259 yava\u015f g\u0259zintil\u0259rin fasil\u0259li partlay\u0131\u015flar\u0131na \u0259saslanan Yapon g\u0259zintisi Yaponiyan\u0131n Matsumoto \u015f\u0259h\u0259rind\u0259ki \u015einshu Universitetinin professoru Hiro\u015fi Nose v\u0259 dosenti<\/p>\n

\u015eidzue Masuki t\u0259r\u0259find\u0259n haz\u0131rlanm\u0131\u015fd\u0131r.
\nYüks\u0259k intensivlikl\u0259 g\u0259zinti orta ç\u0259tinlik s\u0259viyy\u0259sind\u0259 apar\u0131lmal\u0131d\u0131r, y\u0259ni dan\u0131\u015fmaq h\u0259l\u0259 d\u0259 mümkündür, lakin ç\u0259tinlikl\u0259. Daha yava\u015f tempd\u0259 g\u0259z\u0259rk\u0259n, rahat, lakin s\u0259ysiz olmayan söhb\u0259t\u0259 imkan ver\u0259n yüngül intensivliy\u0259 diqq\u0259t yetirin.<\/p>\n

Bu Yapon metodu b\u0259z\u0259n "yüks\u0259k intensivlikli g\u0259zinti" adland\u0131r\u0131lan yüks\u0259k intensivlikli interval m\u0259\u015fqi (HIIT) il\u0259 müqayis\u0259 edilmi\u015fdir. Lakin, bu, xeyli az yorucudur v\u0259 orta d\u0259r\u0259c\u0259d\u0259 g\u0259rginlik t\u0259l\u0259b edir.<\/p>\n

Metod mür\u0259kk\u0259b avadanl\u0131q t\u0259l\u0259b etmir: sad\u0259c\u0259 saniy\u0259ölç\u0259n v\u0259 g\u0259zm\u0259k üçün yer. Minimal haz\u0131rl\u0131q t\u0259l\u0259b edir v\u0259 günd\u0259 10.000 add\u0131m kimi standart m\u0259qs\u0259dl\u0259rd\u0259n daha az vaxt t\u0259l\u0259b edir v\u0259 bu da onu geni\u015f insanlar üçün \u0259lçatan edir.<\/p>\n

Bu yeni fitness trendinin faydalar\u0131 n\u0259l\u0259rdir?
\n2007-ci ild\u0259 Yaponiyada apar\u0131lan bir ara\u015fd\u0131rma, interval g\u0259zintisini günd\u0259 8.000 add\u0131m g\u0259zm\u0259yi \u0259hat\u0259 ed\u0259n \u0259n\u0259n\u0259vi a\u015fa\u011f\u0131 intensivlikli davaml\u0131 g\u0259zinti il\u0259 müqayis\u0259 etmi\u015fdir. N\u0259tic\u0259l\u0259r göst\u0259rdi ki, interval yana\u015fmas\u0131n\u0131 izl\u0259y\u0259n i\u015ftirakç\u0131lar sad\u0259c\u0259 yava\u015f tempd\u0259 g\u0259z\u0259nl\u0259rl\u0259 müqayis\u0259d\u0259 \u0259h\u0259miyy\u0259tli d\u0259r\u0259c\u0259d\u0259 ç\u0259ki itirmi\u015f v\u0259 qan t\u0259zyiqind\u0259 \u0259h\u0259miyy\u0259tli d\u0259r\u0259c\u0259d\u0259 azalma mü\u015fahid\u0259 etmi\u015fl\u0259r. T\u0259dqiqat h\u0259mçinin a\u015fa\u011f\u0131 \u0259traflar\u0131n gücünü v\u0259 ümumi fiziki haz\u0131rl\u0131\u011f\u0131 qiym\u0259tl\u0259ndirmi\u015fdir. H\u0259r iki c\u0259h\u0259td\u0259n interval m\u0259\u015fq proqram\u0131n\u0131n i\u015ftirakç\u0131lar\u0131 orta intensivlikli g\u0259zinti qrupundak\u0131lardan daha yax\u015f\u0131 n\u0259tic\u0259l\u0259r göst\u0259rmi\u015fl\u0259r.<\/p>\n

Bundan \u0259lav\u0259, uzunmüdd\u0259tli mü\u015fahid\u0259l\u0259r göst\u0259rdi ki, bu f\u0259aliyy\u0259t formas\u0131 ya\u015flanma zaman\u0131 \u0259z\u0259l\u0259 gücünü v\u0259 fiziki dözümlülüyü qoruma\u011fa köm\u0259k edir.
\nYapon g\u0259zintisinin populyarl\u0131\u011f\u0131 il\u0259 ba\u011fl\u0131 n\u0259z\u0259r\u0259 al\u0131nmal\u0131 bir neç\u0259 vacib amil var. Yuxar\u0131da qeyd olunan 2007-ci ild\u0259 apar\u0131lan t\u0259dqiqatda i\u015ftirakç\u0131lar\u0131n t\u0259xmin\u0259n 22%-i interval m\u0259\u015fq proqram\u0131n\u0131 tamamlaya bilm\u0259yib. Müqayis\u0259 üçün, günd\u0259 8000 add\u0131m daha yava\u015f sür\u0259tl\u0259 getm\u0259yi h\u0259d\u0259fl\u0259y\u0259n qrupda t\u0259xmin\u0259n 17%-i u\u011fursuz olub.
\nBu, yapon g\u0259zintisinin h\u0259r k\u0259s üçün uy\u011fun olmaya bil\u0259c\u0259yini v\u0259 \u0259n\u0259n\u0259vi proqramlardan daha asan v\u0259 ya daha c\u0259lbedici olmaya bil\u0259c\u0259yini göst\u0259rir. Bundan \u0259lav\u0259, mü\u0259yy\u0259n sayda günd\u0259lik add\u0131m atma\u011f\u0131n ömür uzunlu\u011funa müsb\u0259t t\u0259sir göst\u0259rdiyin\u0259 dair d\u0259lill\u0259r mövcuddur. Xüsusil\u0259, 60 ya\u015fdan yuxar\u0131 insanlara günd\u0259 6000-8000 add\u0131m g\u0259zm\u0259k tövsiy\u0259 olunur, g\u0259nc insanlar is\u0259 8000-10000 add\u0131m atma\u011f\u0131 h\u0259d\u0259fl\u0259m\u0259lidirl\u0259r.
\nHaz\u0131rda yapon g\u0259zintisinin ömür uzunlu\u011funa t\u0259sirini d\u0259st\u0259kl\u0259y\u0259n heç bir d\u0259lil yoxdur. Lakin, çoxsayl\u0131 t\u0259dqiqatlar göst\u0259rir ki, müdd\u0259tind\u0259n as\u0131l\u0131 olmayaraq münt\u0259z\u0259m orta v\u0259 ya güclü fiziki f\u0259aliyy\u0259t daha uzun ömürlüy\u0259 köm\u0259k edir. \u018fsas m\u0259s\u0259l\u0259 bu cür f\u0259aliyy\u0259ti günd\u0259lik h\u0259yat\u0131n\u0131z\u0131n bir hiss\u0259sin\u0259 çevirm\u0259kdir. \u018fg\u0259r interval g\u0259zintisi siz\u0259 xo\u015f g\u0259lirs\u0259, bu, layiqli bir seçimdir.
\n <\/p>\n","protected":false},"excerpt":{"rendered":"

Yapon g\u0259zintisi yeni bir fitness trendin\u0259 çevrilib. Onun mahiyy\u0259ti düzgün b\u0259d\u0259n mövqeyind\u0259, ritmik n\u0259f\u0259s almada v\u0259 \u0259z\u0259l\u0259l\u0259ri aktivl\u0259\u015fdir\u0259n, duru\u015fu yax\u015f\u0131la\u015fd\u0131ran v\u0259 daxili orqanlar\u0131 stimulla\u015fd\u0131ran xüsusi bir add\u0131mdad\u0131r. Ucnoqta.az bildirir ki,…<\/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":[100],"tags":[],"class_list":["post-245566","post","type-post","status-publish","format-standard","hentry","category-diger"],"_links":{"self":[{"href":"https:\/\/ucnoqta.az\/index.php?rest_route=\/wp\/v2\/posts\/245566","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=245566"}],"version-history":[{"count":0,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=\/wp\/v2\/posts\/245566\/revisions"}],"wp:attachment":[{"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=245566"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=245566"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=245566"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}