{"id":47350,"date":"2021-10-14T23:03:59","date_gmt":"2021-10-14T20:03:59","guid":{"rendered":"https:\/\/new.mavikadin.com\/?p=47350"},"modified":"2024-09-16T12:01:53","modified_gmt":"2024-09-16T09:01:53","slug":"mekik-cekmenin-15-sasirtici-faydasi-ve-hic-duyulmamis-zararlari","status":"publish","type":"post","link":"https:\/\/www.tgrthaber.com\/mavikadin\/mekik-cekmenin-15-sasirtici-faydasi-ve-hic-duyulmamis-zararlari\/","title":{"rendered":"Mekik \u00e7ekmenin 15 \u015fa\u015f\u0131rt\u0131c\u0131 faydas\u0131 ve hi\u00e7 duyulmam\u0131\u015f zararlar\u0131"},"content":{"rendered":"

Mekik kar\u0131n, g\u00f6bek ve bel b\u00f6lgesinin \u00e7al\u0131\u015fmas\u0131n\u0131 sa\u011flayan, \u00a0g\u00f6bek eritmekte en etkili egzersizlerdendir. Fakat \u00f6nceden mekik \u00e7ekmemi\u015f ki\u015filerin birden mekik \u00e7ekmeye ba\u015flamas\u0131 ve bunu \u00e7ok say\u0131da yapmas\u0131 farkl\u0131 problemlere sebep olabilmektedir.<\/p>\n

Mekik kar\u0131n, g\u00f6bek ve bel b\u00f6lgesinin \u00e7al\u0131\u015fmas\u0131n\u0131 sa\u011flayan,  g\u00f6bek eritmekte en etkili egzersizlerdendir. Fakat \u00f6nceden mekik \u00e7ekmemi\u015f ki\u015filerin birden mekik \u00e7ekmeye ba\u015flamas\u0131 ve bunu \u00e7ok say\u0131da yapmas\u0131 farkl\u0131 problemlere sebep olabilmektedir. \u0130\u015fte bu y\u00fczden, mekik \u00e7ekmeye ba\u015flayacak ki\u015filer \u00e7ekti\u011fi meki\u011fi zaman i\u00e7erisinde artt\u0131rmal\u0131d\u0131r, birden kendilerini zorlamamal\u0131d\u0131r.<\/p>\n

Egzersiz \u00e7e\u015fitlerinin i\u00e7inde yayg\u0131n olarak bilinen mekik bir\u00e7ok ki\u015fi taraf\u0131ndan yanl\u0131\u015f \u015fekilde yap\u0131lmaktad\u0131r. Yanl\u0131\u015f \u015fekilde \u00e7ekilen mekik sakatlanmalara ve buna ba\u011fl\u0131 sa\u011fl\u0131k problemlerine sebep olabilir. Mekik \u00e7ekerken dikkat edilmesi gereken ilk \u015fey zeminin yap\u0131s\u0131d\u0131r. Zemin mutlaka yumu\u015fak ve esnek olmal\u0131d\u0131r. Bunun i\u00e7in spor matlar\u0131 edinebilirsiniz. Bu matlar egzersiz i\u00e7in tasarlanm\u0131\u015ft\u0131r ve belli bir kal\u0131nl\u0131\u011fa sahiptir. Spor-fitness matlar\u0131 \u00fczerine mekik \u00e7ekilmesi sakatlanma olu\u015fma riskini en aza indirecektir.<\/p>\n

Mekik Nas\u0131l \u00c7ekilir?<\/strong><\/u><\/span><\/span><\/p>\n

Kar\u0131n kaslar\u0131na sahip olmak i\u00e7in ba\u015fvurulan egzersizlerin ba\u015f\u0131nda mekik gelmektedir. Bu harekette ki\u015fi s\u0131rt \u00fcst\u00fc uzan\u0131p dizlerini b\u00fcker. Sonras\u0131nda ellerini boyun alt\u0131n\u0131 koyduktan sonra ba\u015f ve s\u0131rt yerden v\u00fccut g\u00fcc\u00fc kullan\u0131larak kald\u0131r\u0131l\u0131r. Sonras\u0131nda yere tekrar yat\u0131l\u0131r. Mekik bu hareketi tekrarlamay\u0131 i\u00e7erir. Mekik \u00e7ekmeye yeni ba\u015flayan ki\u015filerin biraz sab\u0131rl\u0131 olmas\u0131nda fayda vard\u0131r. \u00c7\u00fcnk\u00fc mekik \u00e7ekmekte aceleci ve inat\u00e7\u0131 olursan\u0131z ters bir harekette hemen belinizin incinmesine sebep olur. Ayr\u0131ca mekik egzersizini yaparken ki\u015fi \u00e7ok a\u00e7 ya da \u00e7ok tok olmamal\u0131d\u0131r.<\/p>\n

Mekik \u00c7ekmek Ne \u0130\u015fe Yar\u0131yor?<\/strong><\/u><\/span><\/span><\/p>\n

G\u00f6bek Eritiyor!<\/strong><\/span><\/span><\/p>\n

Mekik \u00e7ekerken aktif olarak \u00e7al\u0131\u015fan ana kas grubu kar\u0131n kaslar\u0131d\u0131r. S\u0131k s\u0131k mekik \u00e7ekmek g\u00f6be\u011fi eritmeye yard\u0131mc\u0131d\u0131r. Bu y\u00fczden de mekik \u00e7ekmek g\u00f6bek eritmek i\u00e7in en \u00e7ok tercih edilen bir egzersizdir. Siz de e\u011fer meki\u011fi d\u00fczenli olarak devaml\u0131 yaparsan\u0131z kar\u0131n b\u00f6lgeniz d\u00fczle\u015fir ve \u00e7ok daha fit bir g\u00f6r\u00fcn\u00fcme kavu\u015fur. \u00d6rne\u011fin 3-4 ay d\u00fczenli olarak mekik \u00e7ekerek d\u00fcmd\u00fcz bir kar\u0131na sahip olabilirsiniz.<\/p>\n

\"\"<\/p>\n

Mekik \u00c7ekmenin Di\u011fer Faydalar\u0131 Nelerdir?<\/strong><\/u><\/span><\/span><\/p>\n

Meki\u011fin en b\u00fcy\u00fck faydas\u0131 g\u00f6be\u011fi eritmesidir. D\u00fcz bir kar\u0131na sahip olmak i\u00e7in her g\u00fcn d\u00fczenli \u015fekilde mekik \u00e7ekmelisiniz.<\/p>\n

    \n
  1. Mekik \u00e7ekmek kar\u0131n ve bel kaslar\u0131n\u0131 \u00e7al\u0131\u015ft\u0131rd\u0131\u011f\u0131 i\u00e7in bu kas gruplar\u0131n\u0131n \u00e7ok daha g\u00fc\u00e7l\u00fc olmas\u0131n\u0131 sa\u011flar. Bu sayede bel a\u011fr\u0131lar\u0131na iyi gelir.<\/strong><\/li>\n
  2. Mekik \u00e7ekerek v\u00fccudunuzdaki genel kas oran\u0131 artt\u0131rabilirsiniz.<\/li>\n
  3. G\u00f6bek ve bel \u00e7evresindeki ya\u011flar\u0131 mekik sayesinde yakabilirsiniz.<\/strong><\/li>\n
  4. Mekik \u00e7ekmek pelvis b\u00f6lgesindeki 3 \u00f6nemli kas grubunu, arka kar\u0131n kaslar\u0131 ve g\u00f6\u011f\u00fcs kemi\u011finden pelvislere kadar uzanan her iki taraftaki kas grubunun \u00e7al\u0131\u015fmas\u0131na yard\u0131mc\u0131d\u0131r. Bu sayede bu kaslar\u0131n g\u00fc\u00e7lenmesine yard\u0131mc\u0131 olur.<\/li>\n
  5. Mekik \u00e7ekmek kar\u0131n ve bel b\u00f6lgesindeki kaslar\u0131n daha g\u00fc\u00e7l\u00fc olmas\u0131n\u0131 sa\u011flad\u0131\u011f\u0131 i\u00e7in olas\u0131 darbe ve d\u00fc\u015fmelere kar\u015f\u0131 koruma sa\u011flar.<\/strong><\/li>\n
  6. Mekik \u00e7ekerek bel ve bel kemi\u011finde ya\u015fanabilecek problemleri \u00f6nlemi\u015f olursunuz.<\/li>\n<\/ol>\n

    \"\"<\/p>\n

      \n
    1. D\u00fcz bir kar\u0131na kavu\u015fman\u0131za yard\u0131mc\u0131 olur. D\u00fczenli olarak do\u011fru \u015fekilde \u00e7ekece\u011finiz mekik g\u00f6bek b\u00f6lgesinde biriken ya\u011flar\u0131n erimesinde olduk\u00e7a faydal\u0131d\u0131r.<\/strong><\/li>\n
    2. D\u00fczenli mekik \u00e7ekmek kalori yakarak kilo vermeye de yard\u0131mc\u0131 olur. Diyetin yan\u0131nda d\u00fczenli yapaca\u011f\u0131n\u0131z mekik benzeri egzersizler sayesinde ideal kilonuzu koruyabilir veya kal\u0131c\u0131 \u015fekilde kilo verip ideal kilonuza kavu\u015fabilirsiniz.<\/li>\n
    3. Mekik \u00e7ekmek v\u00fccudun genel g\u00fcc\u00fcn\u00fc artt\u0131r\u0131r.<\/strong><\/li>\n
    4. Mekik sayesinde v\u00fccutta g\u00f6\u011f\u00fcs kemi\u011finden pelvis b\u00f6lgesine kadar uzanan kas gruplar\u0131n\u0131n tamam\u0131n\u0131 \u00e7al\u0131\u015ft\u0131rm\u0131\u015f olursunuz.<\/li>\n<\/ol>\n

      Mekik \u00c7ekmek Zararl\u0131 m\u0131d\u0131r?<\/strong><\/u><\/span><\/span><\/p>\n

      Mekik \u00c7ekmek S\u0131rta Zarar Verebilir!<\/strong><\/span><\/span><\/p>\n

      Mekik \u00e7ekerken s\u0131rt\u0131n en \u00e7ok sinir h\u00fccresi bulunan kolay zedelenebilir b\u00f6lgesine bask\u0131 uygulan\u0131r. Normal \u015fartlarda bu b\u00f6lgenin korunmas\u0131 \u00e7ok \u00f6nemlidir. Dolay\u0131s\u0131yla bu b\u00f6lgeye bask\u0131 yapmak hi\u00e7 iyi bir tercih de\u011fildir.<\/p>\n

      Mekik \u00e7ekerken normalde dik durmas\u0131 gereken omurilik e\u011filmektedir.  <\/strong><\/p>\n

      Kanadal\u0131 bir biomekanik uzman\u0131, mekik \u00e7ekmenin olduk\u00e7a tehlikeli oldu\u011funu ifade etmi\u015ftir. <\/strong>Bunun sebebi ise mekik \u00e7ekerken omurilikte yer alan disklerin i\u00e7inde s\u0131v\u0131ms\u0131 \u00e7ekirde\u011fin diske yakla\u015fmas\u0131 ve diskin esneyip \u015fi\u015fmesine yol a\u00e7mas\u0131d\u0131r. Bu durum s\u0131rtta yo\u011fun a\u011fr\u0131lara ve omurilikte zedelenme gibi ciddi sa\u011fl\u0131k sorunlar\u0131na sebep olmaktad\u0131r.<\/p>\n","protected":false},"excerpt":{"rendered":"

      Mekik kar\u0131n, g\u00f6bek ve bel b\u00f6lgesinin \u00e7al\u0131\u015fmas\u0131n\u0131 sa\u011flayan, \u00a0g\u00f6bek eritmekte en etkili egzersizlerdendir. Fakat \u00f6nceden mekik \u00e7ekmemi\u015f ki\u015filerin birden mekik \u00e7ekmeye ba\u015flamas\u0131 ve bunu \u00e7ok say\u0131da yapmas\u0131 farkl\u0131 problemlere sebep olabilmektedir. Mekik kar\u0131n, g\u00f6bek ve bel b\u00f6lgesinin \u00e7al\u0131\u015fmas\u0131n\u0131 sa\u011flayan,  g\u00f6bek eritmekte en etkili egzersizlerdendir. Fakat \u00f6nceden mekik \u00e7ekmemi\u015f ki\u015filerin birden mekik \u00e7ekmeye ba\u015flamas\u0131 ve bunu […]<\/p>\n","protected":false},"author":30,"featured_media":47349,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"rank_math_lock_modified_date":false,"footnotes":""},"categories":[78],"tags":[37633,3223,35104,5681,19735],"class_list":["post-47350","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-yasam","tag-fitness","tag-gobek-eritme","tag-karin-egzersizleri","tag-mekik","tag-saglikli-yasam"],"_links":{"self":[{"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/posts\/47350"}],"collection":[{"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/users\/30"}],"replies":[{"embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/comments?post=47350"}],"version-history":[{"count":1,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/posts\/47350\/revisions"}],"predecessor-version":[{"id":47351,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/posts\/47350\/revisions\/47351"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/media\/47349"}],"wp:attachment":[{"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/media?parent=47350"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/categories?post=47350"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/tags?post=47350"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}