35 ya\u015f\u0131nda yax\u015f\u0131 fiziki haz\u0131rl\u0131\u011f\u0131 olan v\u0259 oynaqlar\u0131 sa\u011flam olan ki\u015fil\u0259r fasil\u0259 verm\u0259d\u0259n yerind\u0259 50-60 tullanan domkrat yerin\u0259 yetir\u0259 bilm\u0259lidirl\u0259r. Qad\u0131nlar \u00fc\u00e7\u00fcn t\u0259krarlar\u0131n say\u0131 40-50-\u0259 endirilir.<\/p>\n
Bu bar\u0259d\u0259 Daily Mail-\u0259 amerikal\u0131 fizioterapevt Kelli Sterm m\u0259lumat verib.<\/p>\n
Yerind\u0259 tullanmaq \u00fcr\u0259k v\u0259 g\u00fcc m\u0259\u015fql\u0259rini birl\u0259\u015fdir\u0259n t\u0259sirli bir m\u0259\u015fqdir. \u00dcr\u0259yi g\u00fccl\u0259ndirir v\u0259 \u0259ks\u0259r \u0259z\u0259l\u0259 qruplar\u0131n\u0131 aktivl\u0259\u015fdirir. H\u0259kim izah etdi ki, m\u0259\u015fqi yerin\u0259 yetirm\u0259k \u00fc\u00e7\u00fcn ayaqlar\u0131n\u0131z bir yerd\u0259 d\u00fcz durmal\u0131, qollar\u0131n\u0131z\u0131 a\u015fa\u011f\u0131 salmal\u0131, ovuclar\u0131n\u0131z\u0131 yanlar\u0131n\u0131za basmal\u0131 v\u0259 ayaq barmaqlar\u0131n\u0131z\u0131 ir\u0259li g\u00f6st\u0259rm\u0259lisiniz. Sonra, dizl\u0259rinizi bir az \u0259y\u0259r\u0259k, ayaqlar\u0131n\u0131z\u0131 bir-birind\u0259n ay\u0131raraq, qollar\u0131n\u0131z\u0131 ba\u015f\u0131n\u0131z\u0131n \u00fcst\u00fcnd\u0259n yuxar\u0131 qald\u0131raraq, s\u0131\u00e7raymal\u0131s\u0131n\u0131z.<\/p>\n
Bir insan\u0131n narahatl\u0131q olmadan ed\u0259 bil\u0259c\u0259yi atlamalar\u0131n say\u0131 fitness s\u0259viyy\u0259sind\u0259n, birg\u0259 v\u0259ziyy\u0259tind\u0259n v\u0259 ya\u015f\u0131ndan as\u0131l\u0131d\u0131r. Ya\u015fland\u0131qca \u0259z\u0259l\u0259 k\u00fctl\u0259si azal\u0131r, atlamalar \u00fc\u00e7\u00fcn laz\u0131m olan d\u00f6z\u00fcml\u00fcl\u00fck v\u0259 partlay\u0131c\u0131 g\u00fcc azal\u0131r. Ya\u015flanma da propriosepsiyaya – b\u0259d\u0259nin kosmosdak\u0131 m\u00f6vqeyinin qavran\u0131lmas\u0131na t\u0259sir edir – bu da dinamik m\u0259\u015fql\u0259ri daha \u00e7\u0259tinl\u0259\u015fdirir.<\/p>\n
H\u0259kimin s\u00f6zl\u0259rin\u0259 g\u00f6r\u0259, 25 ya\u015fl\u0131 ki\u015fil\u0259r v\u0259 qad\u0131nlar \u00fc\u00e7\u00fcn tullanma normalar\u0131 bel\u0259dir: ki\u015fil\u0259r fasil\u0259siz 60-70, qad\u0131nlar 50-60 atlama yerin\u0259 yetirm\u0259lidirl\u0259r. 35 ya\u015fa q\u0259d\u0259r bu r\u0259q\u0259ml\u0259r azal\u0131r: ki\u015fil\u0259r 50-60, qad\u0131nlar 40-50 tullanma\u011f\u0131 h\u0259d\u0259fl\u0259m\u0259lidirl\u0259r. 45 ya\u015fa q\u0259d\u0259r ki\u015fil\u0259r 40-50, qad\u0131nlar 30-40 atlama etm\u0259lidirl\u0259r. 55 ya\u015f\u0131nda ki\u015fil\u0259r v\u0259 qad\u0131nlar \u00fc\u00e7\u00fcn h\u0259d\u0259f aral\u0131\u011f\u0131 m\u00fcvafiq olaraq 30-40 v\u0259 20-30-dur. Ya\u015fl\u0131l\u0131qda t\u0259krarlar\u0131n say\u0131 ki\u015fil\u0259r \u00fc\u00e7\u00fcn 20-30, qad\u0131nlar \u00fc\u00e7\u00fcn is\u0259 15-20-y\u0259 endirilir.<\/p>\n","protected":false},"excerpt":{"rendered":"
35 ya\u015f\u0131nda yax\u015f\u0131 fiziki haz\u0131rl\u0131\u011f\u0131 olan v\u0259 oynaqlar\u0131 sa\u011flam olan ki\u015fil\u0259r fasil\u0259 verm\u0259d\u0259n yerind\u0259 50-60 tullanan domkrat yerin\u0259 yetir\u0259 bilm\u0259lidirl\u0259r. Qad\u0131nlar \u00fc\u00e7\u00fcn t\u0259krarlar\u0131n say\u0131 40-50-\u0259 endirilir. Bu bar\u0259d\u0259 Daily Mail-\u0259 amerikal\u0131 fizioterapevt Kelli Sterm m\u0259lumat verib. Yerind\u0259 tullanmaq \u00fcr\u0259k v\u0259 g\u00fcc m\u0259\u015fql\u0259rini birl\u0259\u015fdir\u0259n t\u0259sirli bir m\u0259\u015fqdir. \u00dcr\u0259yi g\u00fccl\u0259ndirir v\u0259 \u0259ks\u0259r \u0259z\u0259l\u0259 qruplar\u0131n\u0131 aktivl\u0259\u015fdirir. H\u0259kim izah […]<\/p>\n","protected":false},"author":2,"featured_media":61567,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[36,41],"tags":[],"class_list":["post-61566","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-media","category-life"],"yoast_head":"\n