{"id":262940,"date":"2026-10-14T07:05:49","date_gmt":"2026-10-14T03:05:49","guid":{"rendered":"https:\/\/ucnoqta.az\/?p=262940"},"modified":"2026-10-14T00:13:02","modified_gmt":"2026-10-13T20:13:02","slug":"duzgun-qam%c9%99t-ucun-9-faydali-h%c9%99r%c9%99k%c9%99t","status":"publish","type":"post","link":"https:\/\/ucnoqta.az\/?p=262940","title":{"rendered":"D\u00fczg\u00fcn qam\u0259t \u00fc\u00e7\u00fcn 9 faydal\u0131 h\u0259r\u0259k\u0259t"},"content":{"rendered":"

S\u0259h\u0259r gimnastikas\u0131 b\u0259d\u0259ni yuxudan sonra h\u0259r\u0259k\u0259t\u0259 haz\u0131rlama\u011fa, k\u00fcr\u0259k \u0259z\u0259l\u0259l\u0259rini dartma\u011fa v\u0259 d\u00fczg\u00fcn qam\u0259tin qorunmas\u0131na k\u00f6m\u0259k ed\u0259 bil\u0259r. C\u0259mi bir ne\u00e7\u0259 d\u0259qiq\u0259 \u0259rzind\u0259 yerin\u0259 yetiril\u0259n sad\u0259 h\u0259r\u0259k\u0259tl\u0259r s\u0259h\u0259r yaranan \u0259z\u0259l\u0259 s\u0259rtliyini azaltma\u011fa v\u0259 g\u00fcn\u0259 daha rahat ba\u015flama\u011fa imkan verir.<\/strong><\/p>\n

Ucnoqta.az x\u0259b\u0259r verir ki, fitnes m\u0259\u015fq\u00e7isi Katya Maksimenko ev \u015f\u0259raitind\u0259, x\u00fcsusi avadanl\u0131q olmadan yerin\u0259 yetiril\u0259 bil\u0259n k\u00fcr\u0259k v\u0259 d\u00f6\u015f q\u0259f\u0259si nahiy\u0259si \u00fc\u00e7\u00fcn 9 h\u0259r\u0259k\u0259td\u0259n ibar\u0259t kompleks t\u0259qdim edib.
\n1. Yanlara \u0259yilm\u0259<\/strong>
\nDizl\u0259rinizin \u00fcz\u0259rind\u0259 oturun. Bir \u0259linizi dayaq \u00fc\u00e7\u00fcn yer\u0259 qoyun, dig\u0259r qolunuzu yuxar\u0131 qald\u0131raraq g\u00f6vd\u0259nizi yava\u015fca yana \u0259yin. H\u0259r\u0259k\u0259ti h\u0259r iki t\u0259r\u0259f\u0259 t\u0259krarlay\u0131n.
\n2. D\u00f6\u015f q\u0259f\u0259sinin a\u00e7\u0131lmas\u0131<\/strong>
\nEyni v\u0259ziyy\u0259td\u0259 bir qolunuzu dirs\u0259kd\u0259n b\u00fck\u0259r\u0259k yar\u0131mdair\u0259 \u015f\u0259klind\u0259 yuxar\u0131 qald\u0131r\u0131n. G\u00f6vd\u0259nizi qolunuzun istiqam\u0259tind\u0259 d\u00f6nd\u0259rin. Sonra yava\u015fca ba\u015flan\u011f\u0131c v\u0259ziyy\u0259tin\u0259 qay\u0131d\u0131n.
\n3. K\u00fcr\u0259yin yuxar\u0131 hiss\u0259sinin dart\u0131lmas\u0131<\/strong>
\nD\u00f6rd \u0259traf \u00fcz\u0259rind\u0259 dayan\u0131n v\u0259 ovuclar\u0131n\u0131z\u0131 \u00e7iyinl\u0259rinizin enind\u0259 yerl\u0259\u015fdirin. Ovuclar\u0131n\u0131z\u0131 yerd\u0259n ay\u0131rmadan n\u00f6vb\u0259 il\u0259 \u00e7iyinl\u0259rinizd\u0259n birini yer\u0259 yax\u0131nla\u015fd\u0131raraq k\u00fcr\u0259yinizin yuxar\u0131 hiss\u0259sini dart\u0131n.
\n4. Onur\u011fan\u0131n b\u00fck\u00fclm\u0259si v\u0259 a\u00e7\u0131lmas\u0131<\/strong>
\nD\u00f6rd \u0259traf \u00fcz\u0259rind\u0259 dayanaraq n\u0259f\u0259s ver\u0259rk\u0259n k\u00fcr\u0259yinizi yuxar\u0131 do\u011fru q\u00f6vs \u015f\u0259klind\u0259 b\u00fck\u00fcn v\u0259 ba\u015f\u0131n\u0131z\u0131 a\u015fa\u011f\u0131 sal\u0131n. N\u0259f\u0259s alark\u0259n is\u0259 k\u00fcr\u0259yinizi yava\u015fca a\u015fa\u011f\u0131 \u0259y\u0259r\u0259k onur\u011fan\u0131z\u0131 a\u00e7\u0131n.
\n5. Qollar\u0131n ir\u0259li uzad\u0131lmas\u0131<\/strong>
\nD\u00f6rd \u0259traf \u00fcz\u0259rind\u0259 dayanaraq bir \u0259linizi \u00e7iyninizin alt\u0131nda saxlay\u0131n, dig\u0259r qolunuzu yer boyunca ir\u0259li uzad\u0131n. Sin\u0259nizi yava\u015fca yer\u0259 yax\u0131nla\u015fd\u0131r\u0131n. H\u0259r\u0259k\u0259ti h\u0259r iki qolla n\u00f6vb\u0259 il\u0259 t\u0259krarlay\u0131n.
\n6. Onur\u011fan\u0131n dal\u011favari h\u0259r\u0259k\u0259ti<\/strong>
\nBir aya\u011f\u0131n\u0131z\u0131 \u00f6n\u0259 b\u00fck\u0259r\u0259k, dig\u0259rini arxaya uzad\u0131b oturun. Onur\u011fan\u0131z\u0131 a\u015fa\u011f\u0131dan yuxar\u0131ya do\u011fru dal\u011favari h\u0259r\u0259k\u0259tl\u0259 a\u00e7\u0131n, sin\u0259nizi ir\u0259li verin v\u0259 ba\u015f\u0131n\u0131z\u0131n t\u0259p\u0259sini yuxar\u0131 uzad\u0131n.
\n7. G\u00f6vd\u0259nin f\u0131rlad\u0131lmas\u0131<\/strong>
\nD\u00f6rd \u0259traf \u00fcz\u0259rind\u0259 dayan\u0131n. Bir \u0259linizi yer\u0259 dayaq edin, dig\u0259r \u0259linizi gicgah\u0131n\u0131za qoyaraq dirs\u0259kd\u0259n b\u00fck\u00fcn. Dirs\u0259yinizi yuxar\u0131 qald\u0131r\u0131b g\u00f6vd\u0259nizi d\u00f6nd\u0259rin, sonra yava\u015fca \u0259vv\u0259lki v\u0259ziyy\u0259t\u0259 qay\u0131d\u0131n. Daha sonra t\u0259r\u0259fi d\u0259yi\u015fin.
\n8. \u00c7iyin v\u0259 k\u00fcr\u0259yin a\u00e7\u0131lmas\u0131<\/strong>
\nD\u00f6rd \u0259traf \u00fcz\u0259rind\u0259 dayanaraq bir qolunuzu yuxar\u0131 qald\u0131r\u0131n. Sonra h\u0259min \u00e7iyninizi yer\u0259 yax\u0131nla\u015fd\u0131raraq g\u00f6vd\u0259nizi d\u00f6nd\u0259rin v\u0259 dig\u0259r qolunuzu yuxar\u0131 a\u00e7\u0131n. H\u0259r\u0259k\u0259ti t\u0259l\u0259sm\u0259d\u0259n yerin\u0259 yetirin.
\n9. Qolun dair\u0259vi h\u0259r\u0259k\u0259tl\u0259ri<\/strong>
\nBir aya\u011f\u0131n\u0131z\u0131 d\u00fcz uzad\u0131n, dig\u0259rini b\u00fck\u00fcl\u00fc saxlayaraq bir \u0259linizl\u0259 yer\u0259 dayaq olun. Dig\u0259r qolunuzla yan t\u0259r\u0259fd\u0259n geni\u015f dair\u0259vi h\u0259r\u0259k\u0259tl\u0259r edin v\u0259 g\u00f6vd\u0259nizi sabit saxlama\u011fa \u00e7al\u0131\u015f\u0131n. Sonra t\u0259r\u0259fi d\u0259yi\u015fin.
\nH\u0259r\u0259k\u0259tl\u0259ri yava\u015f v\u0259 n\u0259zar\u0259tli \u015f\u0259kild\u0259 yerin\u0259 yetirm\u0259k, k\u0259skin a\u011fr\u0131ya s\u0259b\u0259b olan h\u0259r\u0259k\u0259tl\u0259rd\u0259n \u00e7\u0259kinm\u0259k vacibdir. Bel v\u0259 ya onur\u011fa nahiy\u0259sind\u0259 probleminiz varsa, m\u0259\u015fql\u0259r\u0259 ba\u015flamazdan \u0259vv\u0259l h\u0259kim v\u0259 ya fizioterapevtl\u0259 m\u0259sl\u0259h\u0259tl\u0259\u015fin.<\/p>\n","protected":false},"excerpt":{"rendered":"

S\u0259h\u0259r gimnastikas\u0131 b\u0259d\u0259ni yuxudan sonra h\u0259r\u0259k\u0259t\u0259 haz\u0131rlama\u011fa, k\u00fcr\u0259k \u0259z\u0259l\u0259l\u0259rini dartma\u011fa v\u0259 d\u00fczg\u00fcn qam\u0259tin qorunmas\u0131na k\u00f6m\u0259k ed\u0259 bil\u0259r. C\u0259mi bir ne\u00e7\u0259 d\u0259qiq\u0259 \u0259rzind\u0259 yerin\u0259 yetiril\u0259n sad\u0259 h\u0259r\u0259k\u0259tl\u0259r s\u0259h\u0259r yaranan \u0259z\u0259l\u0259 s\u0259rtliyini…<\/p>\n","protected":false},"author":2,"featured_media":262941,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_lmt_disableupdate":"","_lmt_disable":"","footnotes":""},"categories":[222],"tags":[],"class_list":["post-262940","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-saglamliq"],"_links":{"self":[{"href":"https:\/\/ucnoqta.az\/index.php?rest_route=\/wp\/v2\/posts\/262940","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=262940"}],"version-history":[{"count":0,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=\/wp\/v2\/posts\/262940\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=\/wp\/v2\/media\/262941"}],"wp:attachment":[{"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=262940"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=262940"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=262940"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}