D\u00fczg\u00fcn bir duru\u015f i\u00e7in \u015funlar yap\u0131lmal\u0131d\u0131r<\/p>\n

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• Ayaklar birbirinden kal\u00e7a geni\u015fli\u011fi kadar uzakta tutulur.<\/li>\n
• Ayaklar ayn\u0131 hizada tutulurken her bir aya\u011f\u0131n parmak ucu ile topu\u011fu aras\u0131nda v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131 gezdirilerek her iki ayakta a\u011f\u0131rl\u0131\u011f\u0131n en iyi dengelendi\u011fi merkez noktas\u0131 bulunmal\u0131d\u0131r.<\/li>\n
• Dizler \u00e7ok hafif\u00e7e k\u0131vr\u0131larak gev\u015fek olmalar\u0131 sa\u011flan\u0131r.<\/li>\n
• Her iki kal\u00e7a ayn\u0131 hizada tutulurken iki bacak aras\u0131nda, g\u00f6vde \u00f6n b\u00f6l\u00fcm\u00fcn\u00fcn en alt k\u0131sm\u0131nda yer alan \u00e7at\u0131 kemi\u011fi \u00f6ne ve arkaya hareket ettirilerek a\u011f\u0131rl\u0131\u011f\u0131n en iyi dengelendi\u011fi orta nokta bulunur.<\/li>\n
• Kaburgalar yukar\u0131 do\u011fru \u00e7ekilerek s\u0131rt dik tutulur.<\/li>\n
• Omuzlar gev\u015fek \u015fekilde a\u015fa\u011f\u0131ya b\u0131rak\u0131l\u0131r.<\/li>\n
• Ba\u015f \u00f6n ve arkaya hareket ettirilerek ba\u015f\u0131n duru\u015fu da dengelenmelidir.<\/li>\n<\/ul>\n

  D\u00fczg\u00fcn duru\u015fun yararlar\u0131<\/p>\n

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  • G\u00f6\u011f\u00fcs\u00fcn yukar\u0131 \u00e7ekilmesi ve s\u0131rt\u0131n dikle\u015ftirilmesiyle g\u00f6\u011f\u00fcs bo\u015flu\u011fu geni\u015fler, solunum kolayla\u015f\u0131r. Bunun yarar\u0131, \u00f6zellikle gebeli\u011fin son ay\u0131nda g\u00f6r\u00fcl\u00fcr.<\/li>\n
  • Kar\u0131n kaslar\u0131 sarkmaz, artan a\u011f\u0131rl\u0131\u011fa kar\u015f\u0131 koyan kuvvetli bir korse g\u00f6revi g\u00f6rerek do\u011fumdan sonra eski \u015feklini daha kolay al\u0131r.<\/li>\n
  • \u00c7at\u0131 kemikleri d\u00fczg\u00fcn bir pozisyonda oldu\u011fundan hem kal\u00e7a hem de kar\u0131n g\u00f6vdeyi etkin \u015fekilde destekler. Bu da bel a\u011fr\u0131s\u0131 olu\u015fmas\u0131n\u0131 engeller.<\/li>\n
  • Boynun arka b\u00f6l\u00fcm\u00fc yukar\u0131 do\u011fru uzad\u0131\u011f\u0131ndan ba\u015f daha iyi dengelenir. Boyun \u00fczerine bask\u0131 yapmaz.<\/li>\n
  • Omuzlar\u0131n gev\u015fek bir \u015fekilde a\u015fa\u011f\u0131 b\u0131rak\u0131lmas\u0131; omuzlar, boyun ve s\u0131rtta gerginlik olu\u015fmas\u0131n\u0131 engeller.<\/li>\n<\/ul>\n

    Dengeli bir kas sistemine sahip bir kad\u0131nda d\u00fczg\u00fcn duru\u015f; v\u00fccuttaki ana kas gruplar\u0131 olan ayak, bald\u0131r, \u00f6n uyluk, kal\u00e7a, kar\u0131n, s\u0131rt, g\u00f6\u011f\u00fcs \u00fcst b\u00f6l\u00fcm\u00fc, omuz ve boyun kaslar\u0131n\u0131n kar\u015f\u0131l\u0131kl\u0131 etkile\u015fimleri sonunda bilin\u00e7 d\u0131\u015f\u0131 olarak olu\u015fmaktad\u0131r. Gebelik ay\u0131 ilerledik\u00e7e bebe\u011fin artan a\u011f\u0131rl\u0131\u011f\u0131 ve gebenin de\u011fi\u015fen v\u00fccut mimarisinin etkisiyle gebe kad\u0131n\u0131n duru\u015funda bozulma olabilmektedir.<\/p>\n","protected":false},"excerpt":{"rendered":"

    D\u00fczg\u00fcn bir duru\u015f i\u00e7in \u015funlar yap\u0131lmal\u0131d\u0131r Ayaklar birbirinden kal\u00e7a geni\u015fli\u011fi kadar uzakta tutulur. Ayaklar ayn\u0131 hizada tutulurken her bir aya\u011f\u0131n parmak ucu ile topu\u011fu aras\u0131nda v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131 gezdirilerek her iki ayakta a\u011f\u0131rl\u0131\u011f\u0131n en iyi dengelendi\u011fi merkez noktas\u0131 bulunmal\u0131d\u0131r. Dizler \u00e7ok hafif\u00e7e k\u0131vr\u0131larak gev\u015fek olmalar\u0131 sa\u011flan\u0131r. Her iki kal\u00e7a ayn\u0131 hizada tutulurken iki bacak aras\u0131nda, g\u00f6vde […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[34],"tags":[],"yoast_head":"\n