Bedensel Hareket

Kimse kaslı ve uzun mesafe koşucusu olarak doğmadı. Yavaş yavaş hepsi olur.

Senden kapasitenin üstünde performans bekleyenlerle arana mesafe koy.

Egzersiz psikolojisi

Yetişkinler (18–64 yaş) için Dünya Sağlık Örgütü önerileri: 

Haftada en az 150–300 dakika orta şiddette aerobik aktivite (örnek: tempolu yürüyüş, bisiklet, dans) 

veya 

Haftada 75–150 dakika yüksek şiddette aerobik aktivite (örnek: koşu, hızlı yüzme, HIIT antrenmanı) ya da bunların kombinasyonu.

Haftada en az 2 gün kas güçlendirici egzersiz (ağırlık, pilates, direnç lastiği, vücut ağırlığıyla yapılan antrenmanlar). 

Günlük hareketsiz (oturarak geçirilen) zamanı olabildiğince azaltmak öneriliyor.

Ben kardiyo olarak dans ediyorum youtube'da bu iş için birsürü video var. Türkçe pek arama yapmadım gerçi ama İngilizce "dance cardio" yazsanız çıkar zaten Türkçe ile aynı gibi bişey. 


Bugüne kadar gördüklerimden farklı esneme kuralları, 

beyefendinin söylediğine göre hareketleri en az 2 dakika boyunca uygulamalısınız, uygularken kabaca 4 5 saniye nefes alıp 10 15 saniye nefes vermelisiniz. Yani esasen hareketin içinde rahat olmalısınız, rahatlama becerinizi geliştirmelisiniz. 

Diğer bir söylediği ise "be a wet noodle" yani ıslak bir spagetti gibi olun hareketleri yaparken. Hareketi yaparkenki nefes çalışması da bunu destekleyici yönde.


Comments

Post a Comment

Popular posts from this blog

Deitel & Deitel, C How to Program 6th Edition, Exercise 6.23 (Turtle Graphics)

/*6.23 (Turtle Graphics) The Logo language, which is particularly popular among personal computer users, made the concept of turtle graphics famous. Imagine a mechanical turtle that walks around the room under the control of a C program. The turtle holds a pen in one of two positions, up or down. While the pen is down, the turtle traces out shapes as it moves; while the pen is up, the turtle moves about freely without writing anything. In this problem you’ll simulate the operation of the turtle and create a computerized sketchpad as well. Use a 50-by-50 array floor which is initialized to zeros. Read commands from an array that contains them. Keep track of the current position of the turtle at all times and whether the pen is currently up or down. Assume that the turtle always starts at position 0, 0 of the floor with its pen up. The set of turtle commands your program must process are shown in Fig. 6.24. Suppose that the turtle is somewhere near the center of the floor. The ...
Read more

Deitel & Deitel, C How to Program 6th Edition, Exercise 6.22 (Total Sales)

/*6.22 (Total Sales) Use a double-subscripted array to solve the following problem. A company has four salespeople (1 to 4) who sell five different products (1 to 5). Once a day, each salesperson passes in a slip for each different type of product sold. Each slip contains: a) The salesperson number b) The product number c) The total dollar value of that product sold that day Thus, each salesperson passes in between 0 and 5 sales slips per day. Assume that the information from all of the slips for last month is available. Write a program that will read all this information for last month’s sales and summarize the total sales by salesperson by product. All totals should be stored in the double-subscripted array sales. After processing all the information for last month, print the results in tabular format with each of the columns representing a particular salesperson and each of the rows representing a particular product. Cross total each row to get the total sales of each pr...
Read more

Deitel & Deitel, C How to Program 6th Edition, Exercise 5.47 (Craps Game Modification)

/*5.47 (Craps Game Modification) Modify the craps program of Fig. 5.10 to allow wagering. Package as a function the portion of the program that runs one game of craps. Initialize variable bankBalance to 1000 dollars. Prompt the player to enter a wager. Use a while loop to check that wager is less than or equal to bankBalance, and if not, prompt the user to reenter wager until a valid wager is entered. After a correct wager is entered, run one game of craps. If the player wins, increase bankBalance by wager and print the new bankBalance. If the player loses, decrease bankBalance by wager, print the new bankBalance, check if bankBalance has become zero, and if so print the message, "Sorry. You busted!" As the game progresses, print various messages to create some “chatter” such as, "Oh, you're going for broke, huh?" or "Aw cmon, take a chance!" or "You're up big. Now's the time to cash in your chips!"*/ #include <stdio.h...
Read more