{"id":454,"date":"2017-03-21T11:52:18","date_gmt":"2017-03-21T08:52:18","guid":{"rendered":"http:\/\/diyetpro.com\/?p=454"},"modified":"2017-03-21T13:53:00","modified_gmt":"2017-03-21T10:53:00","slug":"5-egzersizle-ayak-agrisindan-kurtulun","status":"publish","type":"post","link":"https:\/\/diyetpro.com\/kisisel-bakim\/5-egzersizle-ayak-agrisindan-kurtulun\/","title":{"rendered":"Bu 5 Egzersizle Ayak A\u011fr\u0131s\u0131ndan Kurtulun"},"content":{"rendered":"

V\u00fccudumuz \u00f6yle de\u011fi\u015fik bir mekanizmaya sahiptir ki b\u00fct\u00fcn kemiklerimiz birbiriyle uzaktan ve yak\u0131ndan ba\u011flant\u0131l\u0131d\u0131r. Herhangi bir yerde sorun olu\u015ftu\u011funda bunu v\u00fccudumuzun her yerinde hissederiz.<\/p>\n

Mesela aya\u011f\u0131n\u0131zdaki bir a\u011fr\u0131 baca\u011f\u0131n\u0131z\u0131n a\u011fr\u0131mas\u0131na yol a\u00e7abilir.<\/p>\n

Ayak sa\u011fl\u0131\u011f\u0131 \u00e7ok \u00f6nemli ve ciddi sorunlar oldu\u011funda doktora dan\u0131\u015fmak \u015fart.<\/p>\n

\u00d6te yandan aya\u011f\u0131n\u0131z a\u011fr\u0131d\u0131\u011f\u0131nda evde yapabilece\u011finiz baz\u0131 hareketler var.<\/p>\n

Bunlar \u00e7ok e\u011flenceli hareketler olmayabilir ancak g\u00fcnde birka\u00e7 dakika haftada birka\u00e7 g\u00fcn tekrarlanmas\u0131 halinde aya\u011f\u0131n\u0131z sa\u011fl\u0131\u011f\u0131na kavu\u015facakt\u0131r.<\/p>\n

Topuk havada<\/strong><\/p>\n

Bald\u0131r ikiz kas\u0131 ve \u00e7arpraz ba\u011flar ayak sa\u011fl\u0131\u011f\u0131n\u0131z i\u00e7in \u00e7ok \u00f6nemli.<\/p>\n

Bir tahtan\u0131n \u00fczerine \u00e7\u0131k\u0131n. Ayak u\u00e7lar\u0131n\u0131z\u0131 bas\u0131n ve topuklar\u0131n\u0131z havada olsun. B\u00f6yle dayanabildi\u011fince bekleyin ve bunu haftada 10 kez yap\u0131n.<\/p>\n

Ayak gev\u015fetme<\/strong><\/p>\n

Bu hareketi yapt\u0131k\u00e7a aya\u011f\u0131n\u0131z\u0131n daha esnekle\u015fti\u011fini g\u00f6receksiniz. Hemen bir sandalyeye oturun ve bir aya\u011f\u0131n\u0131z\u0131 di\u011fer dizinizin \u00fcst\u00fcnde bekletin.<\/p>\n

\u015eimdi parmak u\u00e7lar\u0131n\u0131z\u0131 s\u0131rayla ileri ve geriye do\u011fru \u00e7ekin. Hareket sayesinde ten ve kas dokular\u0131 esnekle\u015fir.<\/p>\n

Bu \u015fekilde 10 saniye boyunca ayn\u0131 hareketi 10 kez tekrarlay\u0131n.<\/p>\n

Tenis topuyla ayak egzersizi<\/strong><\/p>\n

Tenis topu ile aya\u011f\u0131n\u0131za muhte\u015fem \u015fekilde masaj yapabilirsiniz.<\/p>\n

Tenis topunun \u00fczerine hafif\u00e7e bas\u0131n ve ileriye-geriye do\u011fru hareket ettirin. Bir sonraki aya\u011fa ge\u00e7meden bir dakika bunu tekrarlay\u0131n. Kan dola\u015f\u0131m\u0131n\u0131z da h\u0131zlanacak.<\/p>\n

Ayak parma\u011f\u0131 gev\u015fetme<\/strong><\/p>\n

Ayak parmaklar\u0131 son derece \u00f6nemlidir ve ilgi gerektirir. Aya\u011f\u0131n\u0131z\u0131n esnek olmas\u0131 ve dengeli y\u00fcr\u00fcmeniz asl\u0131nda ayak parmaklar\u0131n\u0131zla alakal\u0131d\u0131r. Ayak parmaklar\u0131n\u0131n \u00e7ok \u00f6nemli g\u00f6revleri vard\u0131r.<\/p>\n

Parmaklar\u0131n\u0131z\u0131n aras\u0131ndan kal\u0131n bir lastik ge\u00e7irin. Lasti\u011fin dayan\u0131kl\u0131 olmas\u0131 \u00e7ok \u00f6nemli. Aksi halde egzersizi ger\u00e7ekle\u015ftiremezsiniz. \u015eimdi parmaklar\u0131n\u0131z\u0131n aras\u0131ndan ge\u00e7irdi\u011finiz lasti\u011fi kendinize do\u011fru \u00e7ekip be\u015f saniye bekleyin. Bunu 10 kez tekrarlay\u0131n.<\/p>\n

Ayak parma\u011f\u0131n\u0131 g\u00fc\u00e7lendirme<\/strong><\/p>\n

Bunu hem oturarak hem de ayakta yapabilirsiniz.<\/p>\n

\u00d6nce yere k\u00fc\u00e7\u00fck bir havlu koyun. Parmak u\u00e7lar\u0131n\u0131zla havluyu tutun ve kendinize do\u011fru \u00e7ekmeye \u00e7al\u0131\u015f\u0131n.<\/p>\n

Ayr\u0131ca havlu yerine zar benzeri bir nesne de kullanman\u0131z m\u00fcmk\u00fcn. Hareketi g\u00fcnde 4-5 kez tekrarlay\u0131n.<\/p>\n

Ayr\u0131ca:<\/p>\n

1- Do\u011fru ayakkab\u0131lar giyin<\/strong><\/p>\n

Aya\u011f\u0131n\u0131za d\u00fczg\u00fcn oturan ve parmak u\u00e7lar\u0131n\u0131n s\u0131k\u0131\u015fmamas\u0131n\u0131 sa\u011flayan rahat ayakkab\u0131lar tercih edin.<\/p>\n

2- Ayak banyosu yap\u0131n<\/strong><\/p>\n

Bir le\u011fenin i\u00e7ine \u0131l\u0131k su ve epsom tuzunu koyup kar\u0131\u015ft\u0131r\u0131n. Aya\u011f\u0131n\u0131z\u0131 le\u011fende bekletin. \u00c7ok daha iyi hissedeceksiniz. V\u00fccudunuza magnezyum katk\u0131s\u0131 olacak.<\/p>\n

3- Yoga yap\u0131n<\/strong><\/p>\n

Yoga, kaslar\u0131 g\u00fc\u00e7lendirip ayak ve bacak sa\u011fl\u0131\u011f\u0131na iyi geldi\u011finden mutlaka yap\u0131lmal\u0131d\u0131r.<\/p>\n

4- Yal\u0131nayak dola\u015f\u0131n<\/strong><\/p>\n

Yal\u0131nayak dola\u015fmak kan dola\u015f\u0131m\u0131n\u0131 h\u0131zland\u0131r\u0131r. Ayr\u0131ca aya\u011f\u0131n\u0131zdaki sinirler y\u0131pranm\u0131\u015f olabilir ve bu nedenle \u00fczerinizde stres vard\u0131r. Ayaklar\u0131n\u0131z\u0131n topra\u011fa de\u011fmesi sinirlerinizi rahatlatacakt\u0131r.<\/p>\n

5- Uzmana dan\u0131\u015f\u0131n<\/strong><\/p>\n

E\u011fer aya\u011f\u0131n\u0131z \u00e7ok ac\u0131yorsa bunu dikkate al\u0131p doktora dan\u0131\u015f\u0131n.<\/p>\n","protected":false},"excerpt":{"rendered":"

V\u00fccudumuz \u00f6yle de\u011fi\u015fik bir mekanizmaya sahiptir ki b\u00fct\u00fcn kemiklerimiz birbiriyle uzaktan ve yak\u0131ndan ba\u011flant\u0131l\u0131d\u0131r. Herhangi bir yerde sorun olu\u015ftu\u011funda bunu v\u00fccudumuzun her yerinde hissederiz. Mesela aya\u011f\u0131n\u0131zdaki bir a\u011fr\u0131 baca\u011f\u0131n\u0131z\u0131n a\u011fr\u0131mas\u0131na yol a\u00e7abilir. Ayak sa\u011fl\u0131\u011f\u0131 \u00e7ok \u00f6nemli ve ciddi sorunlar oldu\u011funda doktora dan\u0131\u015fmak \u015fart. \u00d6te yandan aya\u011f\u0131n\u0131z a\u011fr\u0131d\u0131\u011f\u0131nda evde yapabilece\u011finiz baz\u0131 hareketler var. Bunlar \u00e7ok e\u011flenceli […]<\/p>\n","protected":false},"author":1,"featured_media":455,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[13,3],"tags":[106,105],"yoast_head":"\nBu 5 Egzersizle Ayak A\u011fr\u0131s\u0131ndan Kurtulun - DiyetPro.com<\/title>\n<meta name=\"description\" content=\"Ayak sa\u011fl\u0131\u011f\u0131 \u00e7ok \u00f6nemli ve ciddi sorunlar oldu\u011funda doktora dan\u0131\u015fmak \u015fart. \u00d6te yandan aya\u011f\u0131n\u0131z a\u011fr\u0131d\u0131\u011f\u0131nda evde yapabilece\u011finiz baz\u0131 hareketler var.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/diyetpro.com\/kisisel-bakim\/5-egzersizle-ayak-agrisindan-kurtulun\/\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Bu 5 Egzersizle Ayak A\u011fr\u0131s\u0131ndan Kurtulun - 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