{"id":260720,"date":"2026-09-29T09:33:35","date_gmt":"2026-09-29T05:33:35","guid":{"rendered":"https:\/\/ucnoqta.az\/?p=260720"},"modified":"2026-09-29T00:25:56","modified_gmt":"2026-09-28T20:25:56","slug":"65-yasdan-sonra-bunlari-bacarirsinizsa","status":"publish","type":"post","link":"https:\/\/ucnoqta.az\/?p=260720","title":{"rendered":"65 ya\u015fdan sonra bunlar\u0131 bacar\u0131rs\u0131n\u0131zsa…"},"content":{"rendered":"

Ya\u015f artd\u0131qca fiziki sa\u011flaml\u0131\u011f\u0131n g\u00f6st\u0259ricisi yaln\u0131z uzun m\u0259saf\u0259 yerim\u0259k v\u0259 ya m\u00fcr\u0259kk\u0259b h\u0259r\u0259k\u0259tl\u0259ri yerin\u0259 yetirm\u0259k deyil. Ayaq \u0259z\u0259l\u0259l\u0259rinin g\u00fcc\u00fc, tarazl\u0131q, koordinasiya v\u0259 h\u0259r\u0259k\u0259tlilik g\u00fcnd\u0259lik h\u0259yatda m\u00fcst\u0259qil qalmaq \u00fc\u00e7\u00fcn x\u00fcsusi \u0259h\u0259miyy\u0259t da\u015f\u0131y\u0131r.<\/strong><\/p>\n

Ucnoqta.az x\u0259b\u0259r verir ki, idman t\u0259bab\u0259ti \u00fczr\u0259 m\u00fct\u0259x\u0259ssis D. Elayca Solterin fikrinc\u0259, bir ne\u00e7\u0259 sad\u0259 test fiziki haz\u0131rl\u0131\u011f\u0131n m\u00fcxt\u0259lif g\u00f6st\u0259ricil\u0259rini qiym\u0259tl\u0259ndirm\u0259y\u0259 imkan verir.<\/p>\n

65 ya\u015fdan yuxar\u0131 \u015f\u0259xsin bu d\u00f6rd h\u0259r\u0259k\u0259ti rahatl\u0131qla yerin\u0259 yetirm\u0259si onun bir s\u0131ra m\u00fch\u00fcm fiziki bacar\u0131qlar\u0131 qorudu\u011funa i\u015far\u0259 ed\u0259 bil\u0259r.<\/p>\n

Bir ayaq \u00fcz\u0259rind\u0259 dayanmaq \u2013 tarazl\u0131q testi<\/strong><\/p>\n

Tarazl\u0131\u011f\u0131 qorumaq ya\u015fl\u0131 insanlar \u00fc\u00e7\u00fcn m\u00fch\u00fcm bacar\u0131qlardan biridir. Yax\u015f\u0131 balans g\u00fcnd\u0259lik h\u0259r\u0259k\u0259tl\u0259r zaman\u0131 daha inaml\u0131 olma\u011fa v\u0259 y\u0131x\u0131lma riskinin azalmas\u0131na k\u00f6m\u0259k ed\u0259 bil\u0259r.<\/p>\n

Test \u00fc\u00e7\u00fcn d\u00fcz s\u0259thd\u0259 dayan\u0131n. Yax\u0131nl\u0131qda laz\u0131m g\u0259ldikd\u0259 tutuna bil\u0259c\u0259yiniz stul v\u0259 ya masa olsun.<\/p>\n

Ayaqlar\u0131n\u0131z\u0131 omba enind\u0259 a\u00e7\u0131n, qollar\u0131n\u0131z\u0131 b\u0259d\u0259n boyunca saxlay\u0131n. A\u011f\u0131rl\u0131\u011f\u0131n\u0131z\u0131 bir aya\u011fa ver\u0259r\u0259k dig\u0259r aya\u011f\u0131n\u0131z\u0131 yerd\u0259n bir q\u0259d\u0259r qald\u0131r\u0131n.<\/p>\n

Bu v\u0259ziyy\u0259td\u0259 10\u201330 saniy\u0259 dayanma\u011fa \u00e7al\u0131\u015f\u0131n. Daha sonra ayaqlar\u0131 d\u0259yi\u015f\u0259r\u0259k h\u0259r\u0259k\u0259ti t\u0259krarlay\u0131n.<\/p>\n

30 saniy\u0259 \u0259rzind\u0259 stuldan qalxmaq<\/strong><\/p>\n

Bu test \u0259sas\u0259n a\u015fa\u011f\u0131 b\u0259d\u0259n \u0259z\u0259l\u0259l\u0259rinin g\u00fcc\u00fcn\u00fc qiym\u0259tl\u0259ndirm\u0259y\u0259 k\u00f6m\u0259k edir. G\u00fccl\u00fc ayaq \u0259z\u0259l\u0259l\u0259ri stuldan qalxmaq, pill\u0259k\u0259nl\u0259rl\u0259 h\u0259r\u0259k\u0259t etm\u0259k v\u0259 yerim\u0259k kimi g\u00fcnd\u0259lik f\u0259aliyy\u0259tl\u0259r \u00fc\u00e7\u00fcn vacibdir.<\/p>\n

M\u00f6hk\u0259m stulda oturun v\u0259 ayaqlar\u0131n\u0131z\u0131 t\u0259xmin\u0259n omba enind\u0259 yerl\u0259\u015fdirin. Qollar\u0131n\u0131z\u0131 sin\u0259nizin \u00fcz\u0259rind\u0259 \u00e7arpazlay\u0131n.<\/p>\n

Taymeri 30 saniy\u0259y\u0259 qurun. \u018fll\u0259rd\u0259n istifad\u0259 etm\u0259d\u0259n tam aya\u011fa qalx\u0131n v\u0259 daha sonra n\u0259zar\u0259tli \u015f\u0259kild\u0259 yenid\u0259n stula oturun. 30 saniy\u0259 \u0259rzind\u0259 ne\u00e7\u0259 d\u0259f\u0259 bunu ed\u0259 bildiyinizi say\u0131n.<\/p>\n

H\u0259r\u0259k\u0259ti m\u00fcmk\u00fcn q\u0259d\u0259r s\u00fcr\u0259tli yerin\u0259 yetirm\u0259kd\u0259ns\u0259, d\u00fczg\u00fcn texnikaya v\u0259 t\u0259hl\u00fck\u0259sizliy\u0259 diqq\u0259t yetirm\u0259k vacibdir.<\/p>\n

6 d\u0259qiq\u0259lik yerim\u0259 testi<\/strong><\/p>\n

Alt\u0131 d\u0259qiq\u0259lik yerim\u0259 testi fiziki d\u00f6z\u00fcml\u00fcl\u00fcy\u00fc qiym\u0259tl\u0259ndirm\u0259k \u00fc\u00e7\u00fcn istifad\u0259 olunur.<\/p>\n

T\u0259hl\u00fck\u0259siz v\u0259 mane\u0259siz yerd\u0259 taymeri ba\u015flad\u0131n v\u0259 alt\u0131 d\u0259qiq\u0259 \u0259rzind\u0259 \u00f6z\u00fcn\u00fcz \u00fc\u00e7\u00fcn rahat tempd\u0259 fasil\u0259siz yeriyin.<\/p>\n

Burada m\u0259qs\u0259d m\u00fcmk\u00fcn q\u0259d\u0259r s\u00fcr\u0259tli h\u0259r\u0259k\u0259t etm\u0259k deyil. \u018fsas m\u0259s\u0259l\u0259 orqanizmin alt\u0131 d\u0259qiq\u0259 \u0259rzind\u0259 davaml\u0131 fiziki aktivliyi n\u0259 d\u0259r\u0259c\u0259d\u0259 rahat \u015f\u0259kild\u0259 h\u0259yata ke\u00e7ir\u0259 bildiyini m\u00fc\u015fahid\u0259 etm\u0259kdir.<\/p>\n

65 ya\u015fdan sonra aerob fiziki aktivliyin \u0259z\u0259l\u0259 g\u00fccl\u0259ndir\u0259n v\u0259 tarazl\u0131\u011f\u0131 yax\u015f\u0131la\u015fd\u0131ran h\u0259r\u0259k\u0259tl\u0259rl\u0259 birl\u0259\u015fdirilm\u0259si t\u00f6vsiy\u0259 olunur.<\/p>\n

\u201cQalx v\u0259 get\u201d testi<\/strong><\/p>\n

\u201cTimed Up and Go\u201d (TUG) kimi tan\u0131nan bu test h\u0259r\u0259k\u0259tlilik, tarazl\u0131q v\u0259 koordinasiyan\u0131 birlikd\u0259 qiym\u0259tl\u0259ndirm\u0259y\u0259 imkan verir.<\/p>\n

M\u00f6hk\u0259m stulda arxan\u0131za s\u00f6yk\u0259n\u0259r\u0259k oturun v\u0259 ayaqlar\u0131n\u0131z\u0131 yer\u0259 tam bas\u0131n. T\u0259xmin\u0259n 3 metr m\u0259saf\u0259d\u0259 bir ni\u015fan qoyun.<\/p>\n

Taymeri ba\u015flad\u0131n, stuldan qalx\u0131n v\u0259 rahat tempd\u0259 ni\u015fana q\u0259d\u0259r gedin. Daha sonra geri d\u00f6n\u0259r\u0259k stula qay\u0131d\u0131n v\u0259 yenid\u0259n oturun. Taymeri oturduqdan sonra dayand\u0131r\u0131n.<\/p>\n

Bu sad\u0259 h\u0259r\u0259k\u0259t g\u00fcnd\u0259lik h\u0259yatda tez-tez istifad\u0259 olunan qalxmaq, yerim\u0259k, d\u00f6nm\u0259k v\u0259 oturmaq kimi bacar\u0131qlar\u0131 yoxlama\u011fa imkan verir.<\/p>\n

65 ya\u015fdan sonra fiziki aktivlik nec\u0259 olmal\u0131d\u0131r?<\/strong><\/p>\n

Bu d\u00f6rd testi fiziki haz\u0131rl\u0131q \u00fczr\u0259 \u201cimtahan\u201d kimi q\u0259bul etm\u0259k d\u00fczg\u00fcn deyil. Onlar daha \u00e7ox b\u0259d\u0259nin hans\u0131 imkanlar\u0131n\u0131n qorundu\u011funu v\u0259 hans\u0131 istiqam\u0259tl\u0259r \u00fcz\u0259rind\u0259 i\u015fl\u0259m\u0259yin laz\u0131m oldu\u011funu anlama\u011fa k\u00f6m\u0259k ed\u0259n sad\u0259 yoxlamalard\u0131r.<\/p>\n

65 ya\u015fdan yuxar\u0131 insanlar \u00fc\u00e7\u00fcn aerob h\u0259r\u0259k\u0259tl\u0259r, \u0259z\u0259l\u0259l\u0259ri g\u00fccl\u0259ndir\u0259n m\u0259\u015fql\u0259r v\u0259 tarazl\u0131q h\u0259r\u0259k\u0259tl\u0259rinin birlikd\u0259 h\u0259yata ke\u00e7irilm\u0259si t\u00f6vsiy\u0259 olunur. M\u00fcnt\u0259z\u0259m v\u0259 imkanlara uy\u011fun fiziki aktivlik, h\u0259tta az miqdarda olsa bel\u0259, h\u0259r\u0259k\u0259tsizlikd\u0259n daha faydal\u0131 ola bil\u0259r.<\/p>\n

Bununla bel\u0259, yeni m\u0259\u015fql\u0259r\u0259 ba\u015flamazdan \u0259vv\u0259l \u015f\u0259xsi fiziki imkanlar\u0131 n\u0259z\u0259r\u0259 almaq vacibdir. Xroniki x\u0259st\u0259likl\u0259ri, oynaq v\u0259 ya \u00fcr\u0259k-damar probleml\u0259ri, el\u0259c\u0259 d\u0259 tarazl\u0131qla ba\u011fl\u0131 \u00e7\u0259tinlikl\u0259ri olan \u015f\u0259xsl\u0259r bel\u0259 testl\u0259ri v\u0259 m\u0259\u015fql\u0259ri yerin\u0259 yetirm\u0259zd\u0259n \u0259vv\u0259l h\u0259kiml\u0259 m\u0259sl\u0259h\u0259tl\u0259\u015fm\u0259lidirl\u0259r.<\/p>\n","protected":false},"excerpt":{"rendered":"

Ya\u015f artd\u0131qca fiziki sa\u011flaml\u0131\u011f\u0131n g\u00f6st\u0259ricisi yaln\u0131z uzun m\u0259saf\u0259 yerim\u0259k v\u0259 ya m\u00fcr\u0259kk\u0259b h\u0259r\u0259k\u0259tl\u0259ri yerin\u0259 yetirm\u0259k deyil. Ayaq \u0259z\u0259l\u0259l\u0259rinin g\u00fcc\u00fc, tarazl\u0131q, koordinasiya v\u0259 h\u0259r\u0259k\u0259tlilik g\u00fcnd\u0259lik h\u0259yatda m\u00fcst\u0259qil qalmaq \u00fc\u00e7\u00fcn x\u00fcsusi \u0259h\u0259miyy\u0259t…<\/p>\n","protected":false},"author":2,"featured_media":260721,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_lmt_disableupdate":"","_lmt_disable":"","footnotes":""},"categories":[34],"tags":[],"class_list":["post-260720","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-butun-xeberler"],"_links":{"self":[{"href":"https:\/\/ucnoqta.az\/index.php?rest_route=\/wp\/v2\/posts\/260720","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\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=260720"}],"version-history":[{"count":0,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=\/wp\/v2\/posts\/260720\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=\/wp\/v2\/media\/260721"}],"wp:attachment":[{"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=260720"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=260720"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=260720"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}