{"id":7406,"date":"2017-12-22T14:15:22","date_gmt":"2017-12-22T19:15:22","guid":{"rendered":"http:\/\/localhost:10028\/uncategorized\/stay-fit-holidays\/"},"modified":"2017-12-22T14:15:22","modified_gmt":"2017-12-22T19:15:22","slug":"formda-kalma-tatilleri","status":"publish","type":"post","link":"https:\/\/napolilaw.lemonadestand.org\/tr\/article\/formda-kalma-tatilleri\/","title":{"rendered":"Tatillerde Nas\u0131l Formda Kal\u0131n\u0131r?"},"content":{"rendered":"<p>Tatiller, sa\u011fl\u0131\u011f\u0131na \u00f6ncelik vermeye \u00e7al\u0131\u015fanlar i\u00e7in zor olabilir. Sadece \u00fclkenin \u00e7o\u011fu yerinde d\u0131\u015far\u0131s\u0131 so\u011fuk de\u011fil, bu da a\u00e7\u0131k hava egzersizini daha az cazip hale getiriyor, ayn\u0131 zamanda tipik olarak ikramlar ve sizin i\u00e7in pek iyi olmayan yiyecekler de var. Bu nedenle, tatillerde formda kalmak zor olabilir. Ancak, can\u0131n\u0131z \u015feker kam\u0131\u015flar\u0131 ve karamellere \u00e7ekildi\u011finde bile sa\u011fl\u0131\u011f\u0131n\u0131z\u0131 kontrol alt\u0131nda tutmak i\u00e7in yapabilece\u011finiz \u015feyler var.<\/p>\n<p><strong>Y\u00fcr\u00fcmek<\/strong><\/p>\n<p>D\u0131\u015far\u0131s\u0131 so\u011fuk ve d\u0131\u015far\u0131da y\u00fcr\u00fcmek isteyece\u011finiz son \u015fey olabilir. Ancak y\u00fcr\u00fcme, var olan en iyi egzersiz bi\u00e7imlerinden biridir ve y\u00fcr\u00fcmenin faydalar\u0131n\u0131 (kilo y\u00f6netimi, hastal\u0131klar\u0131 \u00f6nleme, ruh halini iyile\u015ftirme vb.) vurgulayan \u00e7ok say\u0131da \u00e7al\u0131\u015fma vard\u0131r. \u00dcstelik so\u011fuk havada y\u00fcr\u00fcmenin de baz\u0131 faydalar\u0131 var; sen ne zaman <a href=\"https:\/\/www.theatlantic.com\/magazine\/archive\/2015\/01\/does-global-warming-make-me-look-fat\/383509\/\" target=\"_blank\" rel=\"noopener\">v\u00fccudunu so\u011fu\u011fa maruz b\u0131rakmak,<\/a> \u0131s\u0131 olu\u015fturmak i\u00e7in yanan metabolik olarak aktif bir ya\u011f t\u00fcr\u00fc olan kahverengi ya\u011f \u00fcretir. So\u011fuk olmak, v\u00fccudunuzun enerji harcamalar\u0131n\u0131 art\u0131r\u0131r ve bu da bir\u00e7ok sa\u011fl\u0131k yarar\u0131na sahip olabilir.<\/p>\n<p>D\u0131\u015far\u0131da herhangi bir egzersiz yapman\u0131z ger\u00e7ekten imkans\u0131zsa ve eklemlerinizi daha rahat \u00e7al\u0131\u015ft\u0131rman\u0131z gerekiyorsa, y\u00fczmeyi d\u00fc\u015f\u00fcn\u00fcn. Bir\u00e7ok havuz, tur atman\u0131n size g\u00f6re olup olmad\u0131\u011f\u0131n\u0131 d\u00fc\u015f\u00fcnmeniz i\u00e7in bir s\u0131n\u0131f program\u0131 sunar.<\/p>\n<p><b>Bir Arkada\u015fla Egzersiz Yap\u0131n<\/b><\/p>\n<p>Bir arkada\u015f\u0131n\u0131zla y\u00fcr\u00fcmek veya egzersiz yapmak daha e\u011flenceli ve zorlay\u0131c\u0131 olabilir. Ayr\u0131ca, hedeflerinize ula\u015fma yolunda ilerlemenize yard\u0131mc\u0131 olabilir. Biriyle bulu\u015fmak i\u00e7in bir zaman belirlediyseniz, gelmemek i\u00e7in bahaneler bulmak daha zordur! \u0130lerlemenizi izlemek i\u00e7in \u00f6ncesi ve sonras\u0131 foto\u011fraflar\u0131 \u00e7ekin ve bundan memnunsan\u0131z bunu ba\u015fkalar\u0131yla payla\u015f\u0131n.<\/p>\n<p><strong>Yemek yemenin bilincinde olun<\/strong><\/p>\n<p>En sevdi\u011finiz tatil ikramlar\u0131 etraf\u0131n\u0131zdaysa, <em>Ger\u00e7ekten<\/em> onlara direnmek zor. Bu nedenle, g\u00f6rd\u00fc\u011f\u00fcn\u00fcz her lezzetli \u015feye direnmek yerine, yedi\u011finiz yiyeceklerin bilincinde olmaya \u00e7al\u0131\u015f\u0131n ve baz\u0131 s\u0131n\u0131rlar koyun. \u0130kramlara hay\u0131r demek zorunda de\u011filsiniz, ancak makul bir miktar t\u00fcketmeye \u00e7al\u0131\u015fmal\u0131s\u0131n\u0131z ve kendinizi k\u00f6t\u00fc hissetmenize (ne diyetinizi mahvetti\u011finizden dolay\u0131 su\u00e7luluk duyman\u0131za, ne de \u00e7ok fazla beyaz \u015fey t\u00fcketmekten kaynaklanan \u015feker \u00e7arpmas\u0131na) neden olmayacaks\u0131n\u0131z. bir kerede). \u201cHer \u015fey \u00f6l\u00e7\u00fcl\u00fc!\u201d s\u00f6z\u00fcn\u00fc muhtemelen hepimiz duymu\u015fuzdur. Daha doyurucu bir ak\u015fam yeme\u011fi yiyece\u011finizi biliyorsan\u0131z, g\u00fcn i\u00e7inde daha hafif yiyin.<\/p>\n<p><strong>Ak\u0131l Sa\u011fl\u0131\u011f\u0131n\u0131z\u0131 \u0130zleyin<\/strong><\/p>\n<p>Tatiller stresli olabilir ve stres kortizol \u00fcretir. \u00c7ok fazla kortizol iltihaplanmaya, kilo al\u0131m\u0131na ve hatta hastal\u0131\u011fa yol a\u00e7ar. Bu nedenle, formda ve sa\u011fl\u0131kl\u0131 olma hedefinizin bir k\u0131sm\u0131, zihinsel sa\u011fl\u0131\u011f\u0131n\u0131za dikkat etmeyi i\u00e7ermelidir. Kendinizi stresli hissediyorsan\u0131z, meditasyon, yoga, egzersiz, mandala boyama veya yazma gibi baz\u0131 stres azaltma egzersizleri yap\u0131n.<\/p>\n<p>Tatil sezonunda formda kalmak imkans\u0131z gibi gelebilir. Asl\u0131nda fit olmak biraz \u00e7aba ve sadece v\u00fccudunuzun neye ihtiyac\u0131 oldu\u011funa dikkat etmekle \u00e7ok m\u00fcmk\u00fcn. Tatil sezonunda baz\u0131 sa\u011fl\u0131kl\u0131 al\u0131\u015fkanl\u0131klar edinirseniz, umar\u0131m yeni y\u0131lda da devam edebilirler.<\/p>\n<p>Napoli Shkolnik  wishes you a safe and happy holiday season!<\/p>","protected":false},"excerpt":{"rendered":"<p>Tatiller, sa\u011fl\u0131\u011f\u0131na \u00f6ncelik vermeye \u00e7al\u0131\u015fanlar i\u00e7in zor olabilir. Sadece \u00fclkenin \u00e7o\u011fu yerinde d\u0131\u015far\u0131n\u0131n so\u011fuk olmas\u0131 de\u011fil, bu da a\u00e7\u0131k hava egzersizini daha az cazip hale getiriyor, ayn\u0131 zamanda\u2026<\/p>","protected":false},"author":3,"featured_media":7407,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"inline_featured_image":false,"footnotes":""},"categories":[774],"tags":[],"class_list":["post-7406","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-napoli-shkolnik-news"],"acf":[],"page_builder_type":"gutenberg","gutenberg_data":[],"_links":{"self":[{"href":"https:\/\/napolilaw.lemonadestand.org\/tr\/wp-json\/wp\/v2\/posts\/7406","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/napolilaw.lemonadestand.org\/tr\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/napolilaw.lemonadestand.org\/tr\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/napolilaw.lemonadestand.org\/tr\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/napolilaw.lemonadestand.org\/tr\/wp-json\/wp\/v2\/comments?post=7406"}],"version-history":[{"count":0,"href":"https:\/\/napolilaw.lemonadestand.org\/tr\/wp-json\/wp\/v2\/posts\/7406\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/napolilaw.lemonadestand.org\/tr\/wp-json\/wp\/v2\/media\/7407"}],"wp:attachment":[{"href":"https:\/\/napolilaw.lemonadestand.org\/tr\/wp-json\/wp\/v2\/media?parent=7406"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/napolilaw.lemonadestand.org\/tr\/wp-json\/wp\/v2\/categories?post=7406"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/napolilaw.lemonadestand.org\/tr\/wp-json\/wp\/v2\/tags?post=7406"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}