![\"S\u0131rt](\"https:\/\/www.denizliviphaber.com\/wp-content\/uploads\/2016\/11\/sirt-agrilarindan-kurtulmak-icin-5-etkili-hareket.jpg\")
<\/img><\/p>\nOfiste bilgisayar ba\u015f\u0131nda ge\u00e7irilen uzun saatler s\u0131rt ve boyun a\u011fr\u0131lar\u0131n\u0131n en b\u00fcy\u00fck nedenlerinden. Duru\u015f bozukluklar\u0131, fazla a\u011f\u0131rl\u0131k kald\u0131rmak, yanl\u0131\u015f ve ani hareketler yapmak da s\u0131rt a\u011fr\u0131lar\u0131n\u0131n olu\u015fmas\u0131ndaki di\u011fer sebepler aras\u0131nda yer al\u0131yor. Ciddiye al\u0131nmas\u0131 gereken s\u0131rt a\u011fr\u0131lar\u0131ndan d\u00fczenli egzersiz hareketleriyle de kurtulabilirsiniz.<\/p>\n
\u0130\u015fte s\u0131rt a\u011fr\u0131lar\u0131n\u0131z\u0131 azaltacak 5 etkili hareket;<\/p>\n
1. \u00d6ncelikle esneme hareketleri s\u0131rt a\u011fr\u0131lar\u0131n\u0131 azaltmaya ve kaslar \u00fczerindeki bask\u0131y\u0131 azalt\u0131rken g\u00fc\u00e7lenme egzersizleri ise g\u00fc\u00e7s\u00fcz olan kaslar\u0131n\u0131z\u0131 g\u00fc\u00e7lendirmeye ve a\u011fr\u0131lar\u0131 ortadan kald\u0131rmaya yard\u0131m eder. Her yerde uygulayabilece\u011finiz kolay hareketlerin ba\u015f\u0131nda bir tabla veya sehpaya dayan\u0131p kal\u00e7an\u0131z\u0131 d\u0131\u015far\u0131 \u00e7\u0131kararak s\u0131rt\u0131n\u0131z\u0131 esnetmek geliyor. Hafif bir e\u011fim a\u00e7\u0131s\u0131 b\u0131rakarak s\u0131rt kaslar\u0131n\u0131z\u0131 esnetip do\u011frulabilirsiniz. Kaslar\u0131n gerilmesini ve daha esnek hale gelmesin sa\u011flayan bu hareketle kendinizi \u00f6ne ve arkaya do\u011fru itebilirsiniz. Egzersizi uygularken ani hareketler yapmaktan ka\u00e7\u0131n\u0131n.<\/p>\n
<\/img><\/p>\n
2. Yanlamas\u0131na s\u0131rt \u00fcst\u00fc uzand\u0131\u011f\u0131n\u0131z yerde sa\u011fa d\u00f6nerek sol kolunuzu ba\u015f\u0131n\u0131z\u0131n alt\u0131na koyup sol elinizle baca\u011f\u0131n\u0131z\u0131 k\u0131r\u0131n ve bald\u0131r\u0131n\u0131za do\u011fru \u00e7ekin. En az 30-40 saniye boyunca pozisyonunuzu koruyarak di\u011fer baca\u011fa ge\u00e7ebilirsiniz. Alt s\u0131rt kaslar\u0131n\u0131z ve bel b\u00f6lgeniz i\u00e7in bu egzersiz olduk\u00e7a etkilidir.<\/p>\n
3. Dizleriniz \u00fczerinde dururken bir baca\u011f\u0131n\u0131z\u0131 \u00f6ne atarak ellerinizi baca\u011f\u0131n\u0131z\u0131n \u00fczerinde tutun ve hafif\u00e7e esenmeye \u00e7al\u0131\u015f\u0131n. Bu pozisyonda en az 30 saniye kal\u0131n ve s\u0131rt kaslar\u0131n\u0131z ile omuz kaslar\u0131n\u0131z\u0131 olabildi\u011fince rahatlat\u0131n. Bu egzersiz ayr\u0131ca d\u00fczg\u00fcn bir post\u00fcr kazanman\u0131za da yard\u0131m edecek.<\/p>\n
4. Yere s\u0131rt \u00fcst\u00fc uzanarak sol baca\u011f\u0131n\u0131z\u0131 k\u0131r\u0131n ve sa\u011f baca\u011f\u0131n\u0131z\u0131n \u00fcst\u00fcne yerle\u015ftirin. Altta kalan baca\u011f\u0131n\u0131z\u0131 kendinize do\u011fru \u00e7ekin ve en az 40 saniye boyunca pozisyonunuzu koruyun. Bir baca\u011f\u0131n\u0131zla hareketi tamamlad\u0131ktan sonra di\u011fer baca\u011f\u0131n\u0131zla hareketi tekrarlay\u0131n. Alt s\u0131rt kaslar\u0131n\u0131z\u0131 esneterek g\u00fc\u00e7lendiren bu egzersizle s\u0131rt a\u011fr\u0131lar\u0131n\u0131zdan kolayca kurtulabilirsiniz.<\/p>\n
5. Yere s\u0131rt \u00fcst\u00fc uzan\u0131n ve baca\u011f\u0131n\u0131z\u0131 kal\u00e7adan di\u011fer baca\u011f\u0131n\u0131z\u0131n \u00fczerine at\u0131n. Sa\u011f kolunuzu tam a\u00e7\u0131yla yana do\u011fru atarak s\u0131rt ve omuz kaslar\u0131n\u0131z\u0131 esnetin. 25 saniye boyunca bu pozisyonu koruyarak di\u011fer bacak i\u00e7in ayn\u0131 egzersizi uygulay\u0131n. T\u00fcm s\u0131rt kaslar\u0131n\u0131 \u00e7al\u0131\u015ft\u0131ran bu egzersizle bel ve s\u0131rt a\u011fr\u0131lar\u0131n\u0131z\u0131n \u00f6n\u00fcne ge\u00e7ebilirsiniz.<\/p>\n","protected":false},"excerpt":{"rendered":"
Ciddiye al\u0131nmas\u0131 gereken s\u0131rt a\u011fr\u0131lar\u0131ndan d\u00fczenli egzersiz hareketleriyle kurtulabilirsiniz. \u0130\u015fte s\u0131rt a\u011fr\u0131s\u0131 ya\u015famaman\u0131z i\u00e7in yapabilece\u011finiz 5 etkili hareket…<\/p>\n","protected":false},"author":1,"featured_media":525,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"om_disable_all_campaigns":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[1],"tags":[144,159,39,158,23],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/www.denizliviphaber.com\/index.php\/wp-json\/wp\/v2\/posts\/524"}],"collection":[{"href":"https:\/\/www.denizliviphaber.com\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.denizliviphaber.com\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.denizliviphaber.com\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.denizliviphaber.com\/index.php\/wp-json\/wp\/v2\/comments?post=524"}],"version-history":[{"count":1,"href":"https:\/\/www.denizliviphaber.com\/index.php\/wp-json\/wp\/v2\/posts\/524\/revisions"}],"predecessor-version":[{"id":861,"href":"https:\/\/www.denizliviphaber.com\/index.php\/wp-json\/wp\/v2\/posts\/524\/revisions\/861"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.denizliviphaber.com\/index.php\/wp-json\/wp\/v2\/media\/525"}],"wp:attachment":[{"href":"https:\/\/www.denizliviphaber.com\/index.php\/wp-json\/wp\/v2\/media?parent=524"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.denizliviphaber.com\/index.php\/wp-json\/wp\/v2\/categories?post=524"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.denizliviphaber.com\/index.php\/wp-json\/wp\/v2\/tags?post=524"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}