{"id":82525,"date":"2015-02-13T12:35:39","date_gmt":"2015-02-13T09:35:39","guid":{"rendered":"http:\/\/epochtimestr.com\/?p=82525"},"modified":"2015-02-16T16:49:23","modified_gmt":"2015-02-16T13:49:23","slug":"meslek-hastaliklarindan-kurtulabilmek-icin-egzersiz-onerileri","status":"publish","type":"post","link":"https:\/\/epochtimestr.com\/index.php\/meslek-hastaliklarindan-kurtulabilmek-icin-egzersiz-onerileri","title":{"rendered":"Meslek Hastal\u0131klar\u0131ndan Kurtulabilmek \u0130\u00e7in Egzersiz \u00d6nerileri"},"content":{"rendered":"<figure id=\"attachment_82526\" aria-describedby=\"caption-attachment-82526\" style=\"width: 500px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/epochtimestr.com\/wp-content\/uploads\/2011y\/masa-basinda-calisanlara-egzersiz-onerileri-823954-664x354.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-82526 size-full\" src=\"https:\/\/epochtimestr.com\/wp-content\/uploads\/2011y\/masa-basinda-calisanlara-egzersiz-onerileri-823954-664x354.jpg\" alt=\"Foto\u011fraf: \u0130HA\" width=\"500\" height=\"266\" srcset=\"https:\/\/epochtimestr.com\/wp-content\/uploads\/2011y\/masa-basinda-calisanlara-egzersiz-onerileri-823954-664x354.jpg 500w, https:\/\/epochtimestr.com\/wp-content\/uploads\/2011y\/masa-basinda-calisanlara-egzersiz-onerileri-823954-664x354-150x80.jpg 150w, https:\/\/epochtimestr.com\/wp-content\/uploads\/2011y\/masa-basinda-calisanlara-egzersiz-onerileri-823954-664x354-300x160.jpg 300w, https:\/\/epochtimestr.com\/wp-content\/uploads\/2011y\/masa-basinda-calisanlara-egzersiz-onerileri-823954-664x354-292x155.jpg 292w, https:\/\/epochtimestr.com\/wp-content\/uploads\/2011y\/masa-basinda-calisanlara-egzersiz-onerileri-823954-664x354-190x100.jpg 190w\" sizes=\"(max-width: 500px) 100vw, 500px\" \/><\/a><figcaption id=\"caption-attachment-82526\" class=\"wp-caption-text\">Foto\u011fraf: \u0130HA<\/figcaption><\/figure>\n<p style=\"text-align: justify;\">G\u00fcn\u00fcm\u00fczde bilgisayar ba\u015f\u0131nda ve ofiste \u00e7al\u0131\u015fanlar da dahil bir\u00e7ok ki\u015finin \u015fikayet\u00e7i oldu\u011fu\u00a0s\u0131rt ve omuz a\u011fr\u0131lar\u0131 ile f\u0131t\u0131k gibi bir\u00e7ok hastal\u0131ktan art\u0131k oturulan yerden de egzersiz yaparak yakalanmaktan kurtulunabilecek.<\/p>\n<p style=\"text-align: justify;\">Bal\u0131kesir&#8217;de egzersiz e\u011fitmenli\u011fi yapan Hakan Nergis, ofiste \u00e7al\u0131\u015fanlar i\u00e7in egzersiz y\u00f6ntemlerini anlatt\u0131. Ofiste \u00e7al\u0131\u015f\u0131rken bir\u00e7ok ki\u015finin bel, s\u0131rt, omuz a\u011fr\u0131s\u0131 ve \u00e7e\u015fitli \u015fikayetleri oldu\u011funu dile getiren Nergis, kahve molas\u0131 yerine 5-10 dakikal\u0131k bir egzersizle zinde ve sa\u011fl\u0131kl\u0131 kal\u0131naca\u011f\u0131n\u0131 ifade etti. Ofis egzersizi ile ilgili \u015funlar\u0131 s\u00f6yledi:<\/p>\n<p style=\"text-align: justify;\">&#8220;Biz bu \u00e7al\u0131\u015fmay\u0131 neden yap\u0131yoruz? Bahaneleri ortadan kald\u0131rmak i\u00e7in. \u00c7\u00fcnk\u00fc insanlar ofiste egzersiz deyince tak\u0131m elbise ile atletizm pistinde ko\u015fmak ya da elinde telefonla konu\u015furken hareket yapmak olarak alg\u0131l\u0131yor. Buradaki amac\u0131m\u0131z kilo vermek ya da tamamen s\u0131k\u0131la\u015fmak de\u011fil. Bizim bu egzersizleri yapmam\u0131zdaki ama\u00e7, geceleri s\u0131rt ve kramp a\u011fr\u0131s\u0131n\u0131 \u00f6nlemek i\u00e7in. Bu rahats\u0131zl\u0131klar\u0131 \u00f6nleyici, yani ya\u015fam\u0131m\u0131z\u0131 kolayla\u015ft\u0131r\u0131c\u0131 hareketleri yaparak din\u00e7 kal\u0131yoruz.&#8221;<\/p>\n<p style=\"text-align: justify;\"><strong>KAHVE MOLASI YER\u0130NE EGZERS\u0130Z<\/strong><br \/>\nOfiste yap\u0131lan egzersizin k\u0131sa s\u00fcreli olaca\u011f\u0131n\u0131 ve teknoloji \u00e7a\u011f\u0131 ile birlikte oturarak \u00e7al\u0131\u015fma d\u00fczeninin insanlar\u0131 hareketsizle\u015ftirdi\u011fini dile getiren Nergis, &#8220;Bizim burada bahsetti\u011fimiz zaman 1-1 bu\u00e7uk saat de\u011fil. 5-10 dakikal\u0131k hareketlerden olu\u015fan bo\u015f an\u0131n\u0131z\u0131, kahve molan\u0131z yerine egzersiz ortam\u0131na \u00e7evirebilece\u011finiz bir ortam olu\u015fturmaktan bahsediyoruz. Tamamen kendi v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131n\u0131zla yapaca\u011f\u0131n\u0131z, iste\u011fe ba\u011fl\u0131 olarak kitap, su \u015fi\u015fesi, bilgisayar gibi yard\u0131mc\u0131 materyalleri de egzersizinize katabilirsiniz. \u00d6rnek vermek gerekirse, boyun f\u0131t\u0131\u011f\u0131 i\u00e7in ba\u015f\u0131n\u0131z\u0131 \u00f6nce sa\u011fa yat\u0131r\u0131p 5 saniye bekledikten sonra di\u011fer tarafa yani sol tarafa yat\u0131r\u0131p 5 saniye beklenip egzersiz tamamlan\u0131r. B\u00fct\u00fcn hareketlerde \u00e7al\u0131\u015f\u0131lan taraf\u0131n tersi de \u00e7al\u0131\u015ft\u0131r\u0131lmal\u0131. Yani iki tarafta \u00e7al\u0131\u015ft\u0131r\u0131lmal\u0131. Egzersizleri yaparken nefes tutmamal\u0131, can\u0131n\u0131z\u0131 ac\u0131tacak hareketlerde kendinizi zorlamamal\u0131s\u0131n\u0131z&#8221; dedi.<\/p>\n<p style=\"text-align: justify;\"><strong>OF\u0130STE \u00c7ALI\u015eANLARA UYARI<\/strong><br \/>\nOfiste \u00e7al\u0131\u015fan ki\u015filerin bir\u00e7ok rahats\u0131zl\u0131\u011f\u0131 oldu\u011funu s\u00f6yleyen Hakan Nergis, &#8220;Bu ki\u015filerde boyun f\u0131t\u0131\u011f\u0131, boyun d\u00fczle\u015fmesi, s\u0131rt a\u011fr\u0131s\u0131, ba\u015f a\u011fr\u0131s\u0131, y\u00fcz ve \u00e7ene gerginli\u011fi, bel f\u0131t\u0131\u011f\u0131 ve \u00e7e\u015fitli bel sorunlar\u0131, bacak a\u011fr\u0131lar\u0131, yanl\u0131\u015f klavye ve fare kullan\u0131m\u0131na ba\u011fl\u0131 olarak el ve bilek problemleri, karpak t\u00fcnel sendromu, De-Quervain sendromu, omurga problemleri, topuklu ayakkab\u0131 giyimine ba\u011fl\u0131 olarak varis ve calf kaslar\u0131n\u0131n krampa maruz kalmas\u0131, dola\u015f\u0131m yetersizli\u011fi, tansiyon, \u015feker gibi hastal\u0131klar ortaya \u00e7\u0131kabilmektedir. Her g\u00fcn yapt\u0131\u011f\u0131n\u0131z egzersizler ile d\u00fczenli, din\u00e7 ve sa\u011fl\u0131kl\u0131 bir hayat\u0131n\u0131z olabilir&#8221; ifadelerini kulland\u0131.<\/p>\n<p style=\"text-align: justify;\">Ofiste yap\u0131lan egzersizin kilo verdirmeye yard\u0131mc\u0131 olmad\u0131\u011f\u0131n\u0131 fakat metabolizmay\u0131 uyan\u0131k halde tuttu\u011funa i\u015faret eden Nergis, &#8220;Yapt\u0131\u011f\u0131m\u0131z hareketler ya\u015fam\u0131m\u0131z\u0131 kolayla\u015ft\u0131racak hareketler. Bunlar kilo verdirmez ama metabolizmam\u0131z uyan\u0131k halde durursa 3 kilo yerine 1 kilo al\u0131r\u0131z. Benim bunu yapmamdaki ama\u00e7, spor salonuna gitmeye vakit bulamayan insanlar\u0131 oturdu\u011fu yerden spora te\u015fvik etmek. Ayr\u0131ca kendim egzersiz e\u011fitmeni oldu\u011fum i\u00e7in bu alanda birtak\u0131m faaliyetlerde ve projelerde bulunmak i\u00e7in tabiri caizse &#8216;param\u0131 alay\u0131m, i\u015ften eve, evden i\u015fe gideyim&#8217; modunda bir d\u00fc\u015f\u00fcncem olmad\u0131\u011f\u0131 i\u00e7in kariyerime olumlu anlamda bir \u015feyler katmak i\u00e7in bunu yap\u0131yorum&#8221; \u015feklinde konu\u015ftu.<\/p>\n<p style=\"text-align: justify;\"><em>\u0130HA<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>G\u00fcn\u00fcm\u00fczde bilgisayar ba\u015f\u0131nda ve ofiste \u00e7al\u0131\u015fanlar da dahil bir\u00e7ok ki\u015finin \u015fikayet\u00e7i oldu\u011fu\u00a0s\u0131rt ve omuz a\u011fr\u0131lar\u0131 ile f\u0131t\u0131k gibi bir\u00e7ok hastal\u0131ktan art\u0131k oturulan yerden de egzersiz yaparak yakalanmaktan kurtulunabilecek. Bal\u0131kesir&#8217;de egzersiz e\u011fitmenli\u011fi yapan Hakan Nergis, ofiste \u00e7al\u0131\u015fanlar i\u00e7in egzersiz y\u00f6ntemlerini anlatt\u0131. Ofiste \u00e7al\u0131\u015f\u0131rken bir\u00e7ok ki\u015finin bel, s\u0131rt, omuz a\u011fr\u0131s\u0131 ve \u00e7e\u015fitli \u015fikayetleri oldu\u011funu dile getiren Nergis, [&hellip;]<\/p>\n","protected":false},"author":2299,"featured_media":82526,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_yoast_wpseo_focuskw":"","_yoast_wpseo_title":"","_yoast_wpseo_metadesc":"","_bbp_topic_count":0,"_bbp_reply_count":0,"_bbp_total_topic_count":0,"_bbp_total_reply_count":0,"_bbp_voice_count":0,"_bbp_anonymous_reply_count":0,"_bbp_topic_count_hidden":0,"_bbp_reply_count_hidden":0,"_bbp_forum_subforum_count":0,"footnotes":"","_yoast_wpseo_focuskw_text_input":""},"categories":[60],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.0 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Meslek Hastal\u0131klar\u0131ndan Kurtulabilmek \u0130\u00e7in Egzersiz \u00d6nerileri - The Epoch Times TR<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/epochtimestr.com\/index.php\/meslek-hastaliklarindan-kurtulabilmek-icin-egzersiz-onerileri\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Meslek Hastal\u0131klar\u0131ndan Kurtulabilmek \u0130\u00e7in Egzersiz \u00d6nerileri - The Epoch Times TR\" \/>\n<meta property=\"og:description\" content=\"G\u00fcn\u00fcm\u00fczde bilgisayar ba\u015f\u0131nda ve ofiste \u00e7al\u0131\u015fanlar da dahil bir\u00e7ok ki\u015finin \u015fikayet\u00e7i oldu\u011fu\u00a0s\u0131rt ve omuz a\u011fr\u0131lar\u0131 ile f\u0131t\u0131k gibi bir\u00e7ok hastal\u0131ktan art\u0131k oturulan yerden de egzersiz yaparak yakalanmaktan kurtulunabilecek. Bal\u0131kesir&#8217;de egzersiz e\u011fitmenli\u011fi yapan Hakan Nergis, ofiste \u00e7al\u0131\u015fanlar i\u00e7in egzersiz y\u00f6ntemlerini anlatt\u0131. 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Bal\u0131kesir&#8217;de egzersiz e\u011fitmenli\u011fi yapan Hakan Nergis, ofiste \u00e7al\u0131\u015fanlar i\u00e7in egzersiz y\u00f6ntemlerini anlatt\u0131. 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