Diz Egzersizleri

Diz Egzersizleri

Tüm dünyayı etkisi altına alan Koronavirüs riskine karşı evde kaldığımız bu süreçte en iyi aktivitelerden biri de evde egzersizler yapmaktır. Bu noktada orta düzeyli ve devamlı yapılan egzersizlerin bağışıklık sistemi üzerinde de etkisinin kanıtlanmış olduğunu hatırlatmak isteriz. Bu yazımızda size evde yapabileceğiniz diz eklemlerinizi çalıştıracak bir kaç egzersiz tavsiyemiz olacak.

  • Temiz bir havluyu rulo yaparak dizinizin koyun. Diz kapağınızı yukarı doğru çekerken, dizinizin alt kısmını havlu ruloya doğru bastırın ve bacağınızın ön kısmındaki kasınızı 5 saniye kasın. 5 saniye sonra kasınızı gevşek bırakın.
  • Rulo havluyu bu defa iki bacaklarınızın arasına koyun ve bacaklarınızla ruloyu sıkıştırın. Aynı şekilde 5 saniye bu şekilde kaldıktan sonra gevşeyebilisiniz.
  • Bacağınızın dış kısmını diziniz düz olacak şekilde, koltuk kenarı ya da duvara 5 saniye boyunca doğru itin.
  • Sırt üstü yatar durumda iken dizinizi tamamen düz tutarak bacağınızı yerden bir karış yukarı kaldırın ve 5 saniye bu pozisyonu koruyun.
  • Yumuşak bir zeminde topuğunuzu zeminden kaldırmadan dizinizi bükebildiğiniz kadar büktükten sonra yavaşça zemine uzatabilirsiniz.

Diz Egzersizleri

  • Dik oturur şekildeyken bacaklarınızı aşağı sarkıtın. Daha sonra dizden itibaren yukarı doğru kaldırarak dizinizi düzleştirin.  5 saniye bu şekilde bekledikten sonra bacağınızı indirebilirsiniz.
  • Yüzüstü yatar şekilde, dizinizi bükerek topuğunuzu kalçanıza mümkün olduğunca yaklaştırmaya çalışın.

 

 

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