Ko\u015fu, \u00f6zel bir ekipman gerektirmeyen ve her ya\u015fta ba\u015flanabilen sporlardan biri. Antren\u00f6rler, yeni ba\u015flayanlar\u0131n en s\u0131k yapt\u0131\u011f\u0131 hatan\u0131n ilk g\u00fcnlerde fazla h\u0131zl\u0131 ve fazla uzun ko\u015fmak oldu\u011funu s\u00f6yl\u00fcyor. A\u015fa\u011f\u0131daki d\u00f6rt haftal\u0131k plan, v\u00fccudu kademeli olarak al\u0131\u015ft\u0131rmay\u0131 hedefliyor. Sa\u011fl\u0131k sorunu olanlar\u0131n ba\u015flamadan \u00f6nce hekimine dan\u0131\u015fmas\u0131 \u00f6neriliyor.<\/p>\n
\u0130lk hafta, haftada \u00fc\u00e7 g\u00fcn yirmi dakikal\u0131k bir seans \u00f6neriliyor. Her seansta bir dakika hafif ko\u015fu, iki dakika y\u00fcr\u00fcy\u00fc\u015f \u015feklinde tekrarlan\u0131yor. Ama\u00e7 yorulmadan bitirmek.<\/p>\n
\u0130kinci haftada ko\u015fu s\u00fcresi iki dakikaya \u00e7\u0131k\u0131yor, y\u00fcr\u00fcy\u00fc\u015f bir dakikada kal\u0131yor. Seans s\u00fcresi ayn\u0131, yaln\u0131zca oran de\u011fi\u015fiyor. Nefesinizi kontrol edebilmeniz, tempoyu do\u011fru ayarlad\u0131\u011f\u0131n\u0131z\u0131n i\u015fareti.<\/p>\n
\u00dc\u00e7\u00fcnc\u00fc haftada \u00fc\u00e7 dakika ko\u015fu, bir dakika y\u00fcr\u00fcy\u00fc\u015f d\u00f6ng\u00fcs\u00fc uygulan\u0131yor. Bu hafta ayak ve diz b\u00f6lgesinde a\u011fr\u0131 olup olmad\u0131\u011f\u0131na dikkat etmek gerekiyor. A\u011fr\u0131 devam ederse dinlenmek \u00f6nemli.<\/p>\n
D\u00f6rd\u00fcnc\u00fc haftada ise be\u015f dakika ko\u015fu, bir dakika y\u00fcr\u00fcy\u00fc\u015f d\u00f6ng\u00fcs\u00fcne ge\u00e7iliyor ve toplam s\u00fcre yirmi be\u015f dakikaya \u00e7\u0131kar\u0131labiliyor.<\/p>\n
Her seanstan \u00f6nce k\u0131sa bir \u0131s\u0131nma, sonras\u0131nda esneme yapmak, uygun ayakkab\u0131 se\u00e7mek ve yeterli su i\u00e7mek temel \u00f6neriler aras\u0131nda. En \u00f6nemlisi, d\u00fczenli olmak ve kendinizi ba\u015fkalar\u0131yla k\u0131yaslamamak.<\/p>\n","protected":false},"excerpt":{"rendered":"
Ko\u015fuyu al\u0131\u015fkanl\u0131k haline getirmek isteyenler i\u00e7in y\u00fcr\u00fcy\u00fc\u015f ve hafif ko\u015fu aral\u0131klar\u0131na dayanan d\u00f6rt haftal\u0131k plan.<\/p>\n","protected":false},"author":0,"featured_media":18,"comment_status":"closed","ping_status":"open","sticky":true,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-17","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-spor"],"_links":{"self":[{"href":"https:\/\/hemenmedya.com.tr\/demo-wp\/haber\/wp-json\/wp\/v2\/posts\/17","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/hemenmedya.com.tr\/demo-wp\/haber\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/hemenmedya.com.tr\/demo-wp\/haber\/wp-json\/wp\/v2\/types\/post"}],"replies":[{"embeddable":true,"href":"https:\/\/hemenmedya.com.tr\/demo-wp\/haber\/wp-json\/wp\/v2\/comments?post=17"}],"version-history":[{"count":0,"href":"https:\/\/hemenmedya.com.tr\/demo-wp\/haber\/wp-json\/wp\/v2\/posts\/17\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/hemenmedya.com.tr\/demo-wp\/haber\/wp-json\/wp\/v2\/media\/18"}],"wp:attachment":[{"href":"https:\/\/hemenmedya.com.tr\/demo-wp\/haber\/wp-json\/wp\/v2\/media?parent=17"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/hemenmedya.com.tr\/demo-wp\/haber\/wp-json\/wp\/v2\/categories?post=17"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/hemenmedya.com.tr\/demo-wp\/haber\/wp-json\/wp\/v2\/tags?post=17"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}