{"id":433,"date":"2021-02-03T15:58:22","date_gmt":"2021-02-03T12:58:22","guid":{"rendered":"https:\/\/thecovepilates.com\/blog\/?p=433"},"modified":"2021-03-18T16:33:36","modified_gmt":"2021-03-18T13:33:36","slug":"pilates-kayak-ve-snowboard","status":"publish","type":"post","link":"https:\/\/blog.thecovepilates.com\/?p=433","title":{"rendered":"Pilates; Kayak ve Snowboard"},"content":{"rendered":"\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1170\" height=\"730\" src=\"https:\/\/blog.thecovepilates.com\/wp-content\/uploads\/2020\/02\/Ski_Famille_-_Family_Ski_Holidays-1170x730.jpg\" alt=\"Pilates Kayak Snowboard\" class=\"wp-image-434\"\/><\/figure>\n\n\n\n<p>Kayak sezonu yeni a\u00e7\u0131ld\u0131, peki v\u00fccudunuz buna haz\u0131rl\u0131kl\u0131 m\u0131? Yakla\u015f\u0131k 25 y\u0131ldan fazlad\u0131r her sezonu iple \u00e7ekmekteyim, ve her sezon \u00f6ncesi bedenimi bu yo\u011fun aktiviteye haz\u0131rlama gereksinimi duyuyorum. \u00c7\u00fcnk\u00fc ben de sizler gibi korkuyorum. Her sezon, ya bir kaza ge\u00e7irirsem, bir yerlerimi k\u0131rarsam, eklemlerim zedelenirse diye endi\u015felenmemek elde de\u011fil. S\u0131rf bu sebepten dolay\u0131 \u0131sarla kayak ya da snowboard yapmay\u0131 kesinlikle reddeden arkada\u015flar\u0131m da var etraf\u0131mda. Ama kayak ya da snowboardun verdi\u011fi b\u00fcy\u00fck zevke de hay\u0131r diyemiyorum. Bu sebepten dolay\u0131 v\u00fccudumuzu bu b\u00fcy\u00fck ve g\u00fczel aktiviteye en ba\u015ftan haz\u0131rlamam\u0131z gerekmekte. Daha sonras\u0131nda endi\u015felenecek hi\u00e7 bir \u015fey kalm\u0131yor.<\/p>\n\n\n\n<p>D\u00fczenli Pilates yap\u0131yorsan\u0131z bu korkular\u0131n\u0131z\u0131 rahatl\u0131kla bir kenara b\u0131rakabilirsiniz. 2010 y\u0131l\u0131nda yap\u0131lan sistemli bir ara\u015ft\u0131rmada Pilates ile elde edilen denge \u00e7al\u0131\u015fmalar\u0131n\u0131n alt ekstremite yaralanmalar\u0131n\u0131n kesinlikle \u00f6n\u00fcne ge\u00e7ti\u011fini g\u00f6stermi\u015ftir. (Neuromuscular Training for Sports Injury Prevention: A Systematic Review)<\/p>\n\n\n\n<figure class=\"wp-block-image size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/blog.thecovepilates.com\/wp-content\/uploads\/2020\/02\/376a1de0-ef9e-4839-8aa8-3f501203205b.jpg\" alt=\"\" class=\"wp-image-435\" width=\"899\" height=\"505\" srcset=\"https:\/\/blog.thecovepilates.com\/wp-content\/uploads\/2020\/02\/376a1de0-ef9e-4839-8aa8-3f501203205b.jpg 600w, https:\/\/blog.thecovepilates.com\/wp-content\/uploads\/2020\/02\/376a1de0-ef9e-4839-8aa8-3f501203205b-585x329.jpg 585w\" sizes=\"auto, (max-width: 899px) 100vw, 899px\" \/><\/figure>\n\n\n\n<p>Ald\u0131\u011f\u0131n\u0131z Pilates dersleri, snowboard ya da kayak yaparken dayan\u0131kl\u0131l\u0131\u011f\u0131n\u0131z\u0131, g\u00fcc\u00fcn\u00fcz\u00fc, \u00e7ok y\u00f6nl\u00fcl\u00fc\u011f\u00fcn\u00fcz\u00fc, h\u0131z\u0131n\u0131z\u0131 ve \u00e7evikli\u011finizi art\u0131rmak i\u00e7in e\u015fi bulunmaz bir destek\u00e7idir. Dersler sadece performans\u0131 artt\u0131rmay\u0131 de\u011fil, ayn\u0131 zamanda kar sporlar\u0131nda g\u00f6r\u00fclen, d\u00fc\u015fme veya burkulmadan kaynaklanan \u00e7ok yayg\u0131n diz, s\u0131rt, omuz ve bilek yaralanmalar\u0131n\u0131 \u00f6nlemeyi ama\u00e7lamaktad\u0131r.<\/p>\n\n\n\n<p>G\u00fcndelik hayat\u0131n\u0131zda varl\u0131\u011f\u0131n\u0131 unuttu\u011funuz ancak da\u011fda en b\u00fcy\u00fck silah\u0131n\u0131z olan gizli kaslar\u0131n\u0131z\u0131 g\u00fc\u00e7lendirmek, yaralanmay\u0131 \u00f6nlemek ve her kar sezonuna haz\u0131rl\u0131kl\u0131 girmek istiyorsan\u0131z Pilatesi sak\u0131n hayat\u0131n\u0131zdan \u00e7\u0131karmay\u0131n. V\u00fccudunuzun kayak yaparken gereksinim duydu\u011fu hareketler, deneyimli e\u011fitmenlerimiz taraf\u0131ndan size yapt\u0131r\u0131lan egzersizler sayesinde sizi da\u011f\u0131n zirvesine ta\u015f\u0131maya yetecektir.<\/p>\n\n\n\n<p>E art\u0131k sezona haz\u0131rsan\u0131z zirvede g\u00f6r\u00fc\u015f\u00fcr\u00fcz \ud83d\ude0a<\/p>\n\n\n\n\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p><em><strong>Spor yaralanmalar\u0131n\u0131n \u00f6nlenmesi i\u00e7in n\u00f6rom\u00fcsk\u00fcler e\u011fitim: sistematik bir g\u00f6zden ge\u00e7irme.<\/strong><\/em><\/p><p><em>Frankfurt, Goethe-\u00dcniversitesi, Spor Hekimli\u011fi Anabilim Dal\u0131, Frankfurt, Almanya. m.huebscher@sport.uni-frankfurt.de<\/em><\/p><p><em><strong>Ama\u00e7:<br><\/strong>Bu sistematik derlemenin amac\u0131, metodolojik olarak iyi yap\u0131lm\u0131\u015f randomize kontroll\u00fc \u00e7al\u0131\u015fmalardan ve randomize edilmeden kontroll\u00fc klinik \u00e7al\u0131\u015fmalardan elde edilen en iyi kan\u0131tlar\u0131 kullanarak spor yaralanmalar\u0131n\u0131n \u00f6nlenmesinde propriyoseptif \/ n\u00f6rom\u00fcsk\u00fcler e\u011fitimin etkinli\u011fini de\u011ferlendirmektir.<\/em><\/p><p><em><br><strong>Y\u00f6ntemler:<br><\/strong>\u0130ki ba\u011f\u0131ms\u0131z ara\u015ft\u0131rmac\u0131, \u00e7e\u015fitli elektronik veritabanlar\u0131nda ve referans listelerinde bir literat\u00fcr taramas\u0131 ger\u00e7ekle\u015ftirmi\u015ftir. G\u00f6zden ge\u00e7irenler, denemeleri ba\u011f\u0131ms\u0131z olarak dahil edilme kriterleri ve metodolojik kalite a\u00e7\u0131s\u0131ndan de\u011ferlendirmi\u015f ve verileri \u00e7\u0131karm\u0131\u015ft\u0131r. Y\u00fcksek metodolojik kalite \u00e7al\u0131\u015fmalar\u0131na odaklanarak, tedavi etkilerini tahmin etmek i\u00e7in nispi riskler (RR) ve% 95 g\u00fcven aral\u0131klar\u0131 (CI) kullan\u0131lm\u0131\u015ft\u0131r.<\/em><\/p><p><em><br><strong>Sonu\u00e7lar:<br><\/strong>Toplam 32 ilgili \u00e7al\u0131\u015fmadan, bu inceleme i\u00e7in metodolojik olarak iyi yap\u0131lm\u0131\u015f 7 \u00e7al\u0131\u015fma d\u00fc\u015f\u00fcn\u00fclm\u00fc\u015ft\u00fcr. Birle\u015ftirilmi\u015f analiz, \u00e7oklu m\u00fcdahale e\u011fitiminin alt ekstremite yaralanmalar\u0131 riskini azaltmada etkili oldu\u011funu ortaya koydu (RR = 0.61,% 95 CI = 0.49-0.77, P &lt;0.01), akut diz yaralanmalar\u0131 (RR = 0.46,% 95 CI = 0.28- 0.76, P &lt;0.01) ve ayak bile\u011fi burkulmas\u0131 yaralanmalar\u0131 (RR = 0.50,% 95 CI = 0.31-0.79, P &lt;0.01). Sadece denge e\u011fitimi, ayak bile\u011fi burkulmas\u0131 yaralanmalar\u0131nda \u00f6nemli bir risk azalmas\u0131 (RR = 0.64,% 95 CI = 0.46-0.9, P &lt;0.01) ve toplam yaralanmalar i\u00e7in anlaml\u0131 olmayan bir risk azalmas\u0131 (RR = 0.49,% 95 CI = 0.13-1.8) ile sonu\u00e7land\u0131. , P = 0.28). Egzersiz m\u00fcdahaleleri spor yaralanmas\u0131 \u00f6yk\u00fcs\u00fc olan sporcularda olmayanlara g\u00f6re daha etkiliydi.<\/em><\/p><p><em><br><strong>Sonu\u00e7:<br><\/strong>Yedi y\u00fcksek kaliteli \u00e7al\u0131\u015fman\u0131n sonu\u00e7lar\u0131na dayanarak, bu derleme, pivot sporlar\u0131 s\u0131ras\u0131nda ergen ve gen\u00e7 yeti\u015fkin sporcular aras\u0131nda baz\u0131 spor yaralanmalar\u0131 insidans\u0131n\u0131 azaltmada propriyoseptif \/ n\u00f6rom\u00fcsk\u00fcler e\u011fitimin etkinli\u011fi i\u00e7in kan\u0131t g\u00f6stermi\u015ftir. Gelecekteki ara\u015ft\u0131rmalar, belirli spor ve pop\u00fclasyonlardaki yaralanmalar\u0131 \u00f6nlemek i\u00e7in en uygun ve etkili e\u011fitim bile\u015fenlerini tan\u0131mlamak i\u00e7in kar\u015f\u0131la\u015ft\u0131rmal\u0131 \u00e7al\u0131\u015fmalar\u0131n y\u00fcr\u00fct\u00fclmesine odaklanmal\u0131d\u0131r.<\/em><\/p><\/blockquote>\n\n\n\n\n","protected":false},"excerpt":{"rendered":"<p>Kayak sezonu yeni a\u00e7\u0131ld\u0131, peki v\u00fccudunuz buna haz\u0131rl\u0131kl\u0131 m\u0131? Yakla\u015f\u0131k 25 y\u0131ldan fazlad\u0131r her sezonu iple \u00e7ekmekteyim, ve her sezon \u00f6ncesi bedenimi bu yo\u011fun aktiviteye haz\u0131rlama gereksinimi duyuyorum. \u00c7\u00fcnk\u00fc ben de sizler gibi korkuyorum. Her sezon, ya bir kaza ge\u00e7irirsem, bir yerlerimi k\u0131rarsam, eklemlerim zedelenirse diye endi\u015felenmemek elde de\u011fil. S\u0131rf bu sebepten<\/p>\n","protected":false},"author":1,"featured_media":434,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[25],"tags":[40,38,32,39],"class_list":["post-433","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-spor","tag-alt-ekstremite","tag-kayak","tag-pilates","tag-snowboard"],"_links":{"self":[{"href":"https:\/\/blog.thecovepilates.com\/index.php?rest_route=\/wp\/v2\/posts\/433","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blog.thecovepilates.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blog.thecovepilates.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blog.thecovepilates.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/blog.thecovepilates.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=433"}],"version-history":[{"count":5,"href":"https:\/\/blog.thecovepilates.com\/index.php?rest_route=\/wp\/v2\/posts\/433\/revisions"}],"predecessor-version":[{"id":582,"href":"https:\/\/blog.thecovepilates.com\/index.php?rest_route=\/wp\/v2\/posts\/433\/revisions\/582"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.thecovepilates.com\/index.php?rest_route=\/wp\/v2\/media\/434"}],"wp:attachment":[{"href":"https:\/\/blog.thecovepilates.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=433"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.thecovepilates.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=433"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.thecovepilates.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=433"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}