{"id":54144,"date":"2024-12-23T09:36:31","date_gmt":"2024-12-23T00:36:31","guid":{"rendered":"https:\/\/portal.hokuryu.info\/?p=54144"},"modified":"2024-12-23T09:48:46","modified_gmt":"2024-12-23T00:48:46","slug":"hokuryu-kasabasi-saglikli-kursu-evde-yapabileceginiz-kolay-stratejiler","status":"publish","type":"post","link":"https:\/\/portal.hokuryu.info\/tr\/54144\/","title":{"rendered":"Hokuryu Kasabas\u0131 Sa\u011fl\u0131kl\u0131 Kursu &quot;Hokuryu Himawari Osteopatik Klini\u011fi Direkt\u00f6r\u00fc Dr. Hikaru Tanimoto&#039;dan evde yapabilece\u011finiz baz\u0131 kolay esneme hareketlerini \u00f6\u011frenin&quot;"},"content":{"rendered":"<p>Pazartesi, 23 Aral\u0131k 2024<\/p>\n<p>\u00c7ar\u015famba g\u00fcn\u00fc 18 Aral\u0131k g\u00fcn\u00fc saat 13:30-15:00 aras\u0131nda Kitary\u016b Belde Sa\u011fl\u0131k Merkezi&#039;nde ya\u015fam tarz\u0131 kaynakl\u0131 hastal\u0131klar\u0131 \u00f6nlemeye y\u00f6nelik &quot;Sa\u011fl\u0131kl\u0131 Ya\u015fam Konferans\u0131&quot; d\u00fczenlendi.<\/p>\n<h2>Hokuryu Himawari Osteopatik Klini\u011fi Direkt\u00f6r\u00fc Dr. Hikaru Tanimoto&#039;dan &quot;Evde yapabilece\u011finiz baz\u0131 kolay esneme hareketlerini \u00f6\u011frenin&quot;<\/h2>\n<p>Aral\u0131k ay\u0131ndaki kurs, Kitaryu Himawari Osteopatik Klini\u011fi Direkt\u00f6r\u00fc Dr. Hikaru Tanimoto taraf\u0131ndan verilen &quot;Evde yapabilece\u011finiz kolay esneme hareketlerini \u00f6\u011frenin&quot; adl\u0131 bir egzersiz s\u0131n\u0131f\u0131d\u0131r.<\/p>\n<p>Yakla\u015f\u0131k 15 enerjik kasabal\u0131n\u0131n kat\u0131ld\u0131\u011f\u0131 bu kursta, esnemenin amac\u0131, etkileri ve \u00e7e\u015fitleri hakk\u0131nda teorik bir konu\u015fma dinlediler ve ard\u0131ndan v\u00fccutlar\u0131n\u0131 yava\u015f\u00e7a hareket ettirmek i\u00e7in birka\u00e7 farkl\u0131 esneme t\u00fcr\u00fcn\u00fc uygulad\u0131lar.<\/p>\n<h3>Belediye Binas\u0131 Yerle\u015fik \u0130\u015fleri B\u00f6l\u00fcm\u00fc taraf\u0131ndan d\u00fczenlenen &quot;Hokuryu Kasabas\u0131 Sa\u011fl\u0131kl\u0131 Konferans\u0131&quot;<\/h3>\n<p>&quot;Sa\u011fl\u0131kl\u0131 Kurs&quot;, Hokuryu Belediye Binas\u0131&#039;n\u0131n Yerle\u015fik \u0130\u015fler B\u00f6l\u00fcm\u00fc&#039;n\u00fcn Bak\u0131m \u00d6nleme B\u00f6l\u00fcm\u00fc taraf\u0131ndan desteklenen ve kat\u0131l\u0131mc\u0131lar\u0131n sa\u011fl\u0131kl\u0131 ya\u015fam tarz\u0131 al\u0131\u015fkanl\u0131klar\u0131n\u0131 \u00f6\u011frendi\u011fi bir kurstur.<\/p>\n<figure class=\"wp-caption aligncenter\"><a href=\"https:\/\/photos.google.com\/share\/AF1QipNXRulJbWwdVi-qM8Bi8IsZGTy1SXQHwQGq1oQaWC5u4YWhoB1bm4NPXkcBdLdjsw\/photo\/AF1QipNWJTqRBhSmAoTysX4sM9IFOejW01niFPdKBUY?key=NUdrSk4ySTBTTmZyNFlIZXE0OUtNcmEzNXdwVm9R\" target=\"_blank\"><img decoding=\"async\" src=\"https:\/\/lh3.googleusercontent.com\/pw\/AP1GczMIUdsSOWxErJRHXldXkU72-Z5BBdmhEtejXsAE6Q59ZibiuDe_YooNMP8LFbSv7jep4jCWjRDeG_RxJHQtG-oOZ_KyITcvsxapwlVJUbW5-NcY0R0K9DPo_4r3NLgVChJZnWB-rsalTAJ40_VM3CL9=w1078-h1520-s-no-gm?authuser=1\" width=\"1078\" height=\"1520\" alt=\"Hokuryu Kasabas\u0131 Sa\u011fl\u0131kl\u0131 Konferans\u0131\" class=\"size-full\" \/><\/a><figcaption class=\"wp-caption-text\">Hokuryu Kasabas\u0131 Sa\u011fl\u0131kl\u0131 Konferans\u0131<\/figcaption><\/figure>\n<p>Bu y\u0131l kurs d\u00f6rt kez d\u00fczenleniyor ve bu, Kas\u0131m ay\u0131nda Halk Sa\u011fl\u0131\u011f\u0131 Hem\u015firesi Ohira&#039;n\u0131n verdi\u011fi &quot;Y\u00fcksek Tansiyon Konu\u015fmas\u0131&quot;n\u0131n ard\u0131ndan gelen ikinci ders.<\/p>\n<p>Bunun ard\u0131ndan Ocak 2025&#039;te Beslenme Uzman\u0131 Sugiyama Eriko taraf\u0131ndan &quot;Y\u00fcksek tansiyonu \u00f6nlemek i\u00e7in: Tuz al\u0131m\u0131n\u0131 nas\u0131l azaltaca\u011f\u0131n\u0131z\u0131 \u00f6\u011frenin&quot; ba\u015fl\u0131kl\u0131 beslenme kursu, ard\u0131ndan \u015eubat ay\u0131nda Beslenme Uzman\u0131 Sugiyama Eriko taraf\u0131ndan &quot;Y\u00fcksek tansiyonu \u00f6nlemek i\u00e7in: Dengeli beslenmeyi \u00f6\u011frenin&quot; ba\u015fl\u0131kl\u0131 beslenme kursu d\u00fczenlenecek.<\/p>\n<figure class=\"wp-caption aligncenter\"><a href=\"https:\/\/photos.google.com\/share\/AF1QipNXRulJbWwdVi-qM8Bi8IsZGTy1SXQHwQGq1oQaWC5u4YWhoB1bm4NPXkcBdLdjsw\/photo\/AF1QipMvNNpaE_UG4D5E6P0bOYgFYLt1zkHKvLBIGVs?key=NUdrSk4ySTBTTmZyNFlIZXE0OUtNcmEzNXdwVm9R\" target=\"_blank\"><img decoding=\"async\" src=\"https:\/\/lh3.googleusercontent.com\/pw\/AP1GczM9hs0TeFlycuT6PExkMdeVn5N3t72sGKvXFbjD9RNNKdHbynOWMS3RkZgtf-mreB8s3pH3g_kCU11HwMXRrcyHgmlL7WIf8Z5F5MkGAynklMeGUC-fLoUoQcl-x30eHafplryrGacPLrpSas6aVkpI=w2000-h1333-s-no-gm?authuser=0\" width=\"2000\" height=\"1333\" alt=\"D\u00fczenleyen: Hokuryu Belediye Binas\u0131, Yerle\u015fik \u0130\u015fler B\u00f6l\u00fcm\u00fc, Hem\u015firelik Bak\u0131m\u0131 \u00d6nleme B\u00f6l\u00fcm\u00fc; Ba\u015fkan: Eriko Sugiyama, Beslenme Uzman\u0131\" class=\"size-full\" \/><\/a><figcaption class=\"wp-caption-text\">D\u00fczenleyen: Hokuryu Belediye Binas\u0131, Yerle\u015fik \u0130\u015fler B\u00f6l\u00fcm\u00fc, Hem\u015firelik Bak\u0131m\u0131 \u00d6nleme B\u00f6l\u00fcm\u00fc; Ba\u015fkan: Eriko Sugiyama, Beslenme Uzman\u0131<\/figcaption><\/figure>\n<h3>Hokuryu Himawari Osteopati Klini\u011fi Direkt\u00f6r\u00fc Dr. Hikaru Tanimoto&#039;nun Profili<\/h3>\n<figure class=\"wp-caption aligncenter\"><a href=\"https:\/\/photos.google.com\/share\/AF1QipNXRulJbWwdVi-qM8Bi8IsZGTy1SXQHwQGq1oQaWC5u4YWhoB1bm4NPXkcBdLdjsw\/photo\/AF1QipM42JsUDPnSiwFgmRnj5j_HTnkzY88vMv6pKhE?key=NUdrSk4ySTBTTmZyNFlIZXE0OUtNcmEzNXdwVm9R\" target=\"_blank\"><img decoding=\"async\" src=\"https:\/\/lh3.googleusercontent.com\/pw\/AP1GczM1eoxwx-BgIjyuZuJp3C0drmAhPp67PVKpCK90hpen8a2LsAZdf1u59zHfWbn_W9BsJ7WQEMwPVdo7Bk30Qh2VC50caUuLte8cvRzPoChXmJnNqxjay11VYovDpiAJ2hAk9JwpYpB_QvsziJzkVTFU=w2000-h1333-s-no-gm?authuser=0\" width=\"2000\" height=\"1333\" alt=\"Konu\u015fmac\u0131: Y\u00f6netmen Hikaru Tanimoto\" class=\"size-full\" \/><\/a><figcaption class=\"wp-caption-text\">Konu\u015fmac\u0131: Y\u00f6netmen Hikaru Tanimoto<\/figcaption><\/figure>\n<ul>\n<li>Mart 1987: Shinryu \u0130lkokulundan mezun oldu (Gen\u00e7 Beyzbol Tak\u0131m\u0131)<\/li>\n<li>Mart 1990: Hokuryu Ortaokulu&#039;ndan (Beyzbol Kul\u00fcb\u00fc) mezun oldu<\/li>\n<li>Mart 1993: Fukagawa Nishi Lisesi&#039;nden mezun oldu (uzun mesafe atletizm kul\u00fcb\u00fc)<\/li>\n<li>Mart 1995: Sapporo Sosyal Spor Koleji&#039;nden (\u015fimdiki Hokkaido Spor Koleji) mezun oldu<\/li>\n<li>Nisan 1995: Yoshida Gakuen&#039;de \u00e7al\u0131\u015ft\u0131 (Mart 2013&#039;e kadar)<\/li>\n<li>Haziran 1996: Lake Saroma 100km Ultra Maratonu&#039;nu tamamlad\u0131<\/li>\n<li>Ekim 2002: Japonya Spor Birli\u011fi taraf\u0131ndan sertifikal\u0131 atletik antren\u00f6r<\/li>\n<li>Mart 2009: Hokkaido Judo Terapi Koleji&#039;nden mezun oldu ve Judo Terapi uygulama lisans\u0131 ald\u0131.<\/li>\n<li>May\u0131s 2013: Hokuryu Himawari Osteopati Klini\u011fi a\u00e7\u0131ld\u0131<br \/>\n\u3000<\/li>\n<li>Hobim maraton ko\u015fusudur. 50 tam maratonu (Hokkaido Maratonu&#039;ndaki 29&#039;u dahil) 0 tamamlama oran\u0131yla tamamlad\u0131m.<\/li>\n<\/ul>\n<figure class=\"wp-caption aligncenter\"><a href=\"https:\/\/photos.google.com\/share\/AF1QipNXRulJbWwdVi-qM8Bi8IsZGTy1SXQHwQGq1oQaWC5u4YWhoB1bm4NPXkcBdLdjsw\/photo\/AF1QipOT6uFjXwrxBdb0hYJ-Yb5xoaLsnM4qzK-c9Co?key=NUdrSk4ySTBTTmZyNFlIZXE0OUtNcmEzNXdwVm9R\" target=\"_blank\"><img decoding=\"async\" src=\"https:\/\/lh3.googleusercontent.com\/pw\/AP1GczMponzKcB-OMvl-ihwZnYGMRxT0_HcnvoJ6OfXCTgCBqfZIdcskxs5qg3B3MUCfWfJQNilqnTJmIHXyJcImOa4jcM2kwy6--iABCPtRFIb7X59ATTPut_IHDCrWufsR3E6bTbES39k_o2mvNTCTpygQ=w2000-h1333-s-no-gm?authuser=0\" width=\"2000\" height=\"1333\" alt=\"Esneme nedir?\" class=\"size-full\" \/><\/a><figcaption class=\"wp-caption-text\">Esneme nedir?<\/figcaption><\/figure>\n<h3>Bug\u00fcn\u00fcn \u0130\u00e7eri\u011fi<\/h3>\n<ol>\n<li>Esneme nedir?<\/li>\n<li>Esnemenin amac\u0131<\/li>\n<li>Esnemenin faydalar\u0131<\/li>\n<li>Esneme \u00c7e\u015fitleri<\/li>\n<li>Uygulama i\u00e7in \u00f6nemli noktalar<\/li>\n<li>Esneme<\/li>\n<li>Kas esnekli\u011finizi kontrol edin!<br \/>\n(1) Uylu\u011fun \u00f6n\u00fc<br \/>\n(2) Kas\u0131k<br \/>\n(3) Uylu\u011fun arkas\u0131<\/li>\n<li>Omuzlar\u0131n sertle\u015fmesini \u00f6nlemek i\u00e7in esneme<\/li>\n<li>\u00f6zet<\/li>\n<\/ol>\n<p>\u3000<br \/>\nProfes\u00f6r Tanimoto, &quot;Her g\u00fcn kim esniyor?&quot; diye sordu\u011funda, birka\u00e7 ki\u015fi ellerini kald\u0131rd\u0131! &quot;Vay can\u0131na! Bu harika!&quot; dedi. &quot;Haftada 2-3 kez kim esniyor?&quot; diye sordu\u011funda, \u00e7o\u011fu ki\u015fi ellerini kald\u0131rd\u0131!<\/p>\n<p>&quot;Her g\u00fcn esnemek v\u00fccudunuzun sa\u011fl\u0131kl\u0131 kalmas\u0131na yard\u0131mc\u0131 olacakt\u0131r. Son zamanlarda, giderek daha fazla insan bunu sa\u011fl\u0131kl\u0131 kalman\u0131n bir yolu olarak g\u00fcnl\u00fck ya\u015famlar\u0131na dahil ediyor,&quot; diye s\u00f6ze ba\u015flad\u0131 Profes\u00f6r Tanimoto.<\/p>\n<h3>Esneme nedir?<\/h3>\n<p>Bir\u00e7ok farkl\u0131 t\u00fcr\u00fc ve amac\u0131 vard\u0131r ancak \u00f6z\u00fc, eklem hareketinde rol alan yumu\u015fak dokular\u0131 esneterek eklemlerin hareket aral\u0131\u011f\u0131n\u0131 art\u0131rmak \u21d2 esnekli\u011fi iyile\u015ftirmektir.<\/p>\n<ul>\n<li>Yumu\u015fak doku, kemik dokusu hari\u00e7 tendonlar, ba\u011flar, fasya, deri ve ya\u011f dokusu gibi ba\u011f dokular\u0131n\u0131n yan\u0131 s\u0131ra kan damarlar\u0131, \u00e7izgili kaslar, d\u00fcz kaslar ve periferik sinir dokusu (ganglionlar ve sinir lifleri) i\u00e7in kullan\u0131lan genel bir terimdir.<\/li>\n<li>Esneme, v\u00fccuttaki eklemlerin daha esnek hale gelmesini sa\u011flayan, bu kemikleri kaplayan dokular\u0131n gerilerek eklemlerin hareket aral\u0131\u011f\u0131n\u0131n geni\u015fletilmesi i\u015flemidir.<\/li>\n<\/ul>\n<h3>Esnemenin amac\u0131<\/h3>\n<ol>\n<li>Forma girin<\/li>\n<li>Rehabilitasyon (yaralanma sonras\u0131)<\/li>\n<li>Yaralanmalar\u0131 \u00f6nleme<\/li>\n<\/ol>\n<h3>Esnemenin faydalar\u0131<\/h3>\n<ol>\n<li>Kas gev\u015femesi (sert kaslar\u0131n gev\u015femesi, kas gerginli\u011finin giderilmesi)<\/li>\n<li>Eklem hareket a\u00e7\u0131kl\u0131\u011f\u0131n\u0131 art\u0131r\u0131n<\/li>\n<li>Kan ak\u0131\u015f\u0131n\u0131 iyile\u015ftirir ve yorgunluk maddelerini giderir<\/li>\n<\/ol>\n<p>Yorgunluk maddeleri, kandaki laktik asit gibi v\u00fccuda m\u00fcdahale eden maddelerdir. Bu maddeler v\u00fccutta birikti\u011finde, kaslar sertle\u015fir, kan damarlar\u0131na ve sinirlere bask\u0131 yapar ve sert omuzlar, a\u011fr\u0131 ve ba\u015f a\u011fr\u0131s\u0131 gibi rahats\u0131zl\u0131klara neden olur. Bu, kan ak\u0131\u015f\u0131n\u0131n zay\u0131flad\u0131\u011f\u0131n\u0131n ve yorgunluk maddelerinin birikti\u011finin kan\u0131t\u0131d\u0131r. Esneme, kan ak\u0131\u015f\u0131n\u0131 iyile\u015ftirebilir ve fiziksel durumunuzun dengesini iyile\u015ftirebilir.<\/p>\n<h3>Esneme \u00c7e\u015fitleri<\/h3>\n<ol>\n<li>Statik germe: En s\u0131k yap\u0131lan germe hareketleri statik germelerdir.<\/li>\n<li>Manuel diren\u00e7li germe: Manuel diren\u00e7li germe (sporcular ve rehabilitasyon i\u00e7in kullan\u0131l\u0131r)<\/li>\n<li>Balistik germe: Beyzbol ve futbol oyuncular\u0131n\u0131n bir ma\u00e7tan \u00f6nce birlikte yapt\u0131klar\u0131 bir germe t\u00fcr\u00fc<\/li>\n<\/ol>\n<figure class=\"wp-caption aligncenter\"><a href=\"https:\/\/photos.google.com\/share\/AF1QipNXRulJbWwdVi-qM8Bi8IsZGTy1SXQHwQGq1oQaWC5u4YWhoB1bm4NPXkcBdLdjsw\/photo\/AF1QipPcH4Q7iDvVxwIreWU6zvEHvn_OmxuWG5BqJtk?key=NUdrSk4ySTBTTmZyNFlIZXE0OUtNcmEzNXdwVm9R\" target=\"_blank\"><img decoding=\"async\" src=\"https:\/\/lh3.googleusercontent.com\/pw\/AP1GczPmSPOumlyeZ-9jgS5ecJZH-1gH6vRRtmx-dEUva8bW-I_zAgzqsxXCd_oNLT6ObWzjjiJYFw2VwX1SFqNRIe_yRGT5H-M6_L738vEVAxHKN6Xv8wd0wM6ihN81mWq0klX0u2ABhDGKKlImzWsLJcKj=w2000-h1333-s-no-gm?authuser=0\" width=\"2000\" height=\"1333\" alt=\"Balistik esneme (Beyzbol oyuncular\u0131n\u0131n ma\u00e7 \u00f6ncesi esnemesi vb.)\" class=\"size-full\" \/><\/a><figcaption class=\"wp-caption-text\">Balistik esneme (Beyzbol oyuncular\u0131n\u0131n ma\u00e7 \u00f6ncesi esnemesi vb.)<\/figcaption><\/figure>\n<ol>\n<li>Statik germe, g\u00fcvenli ve kolay bir germe bi\u00e7imidir.<\/li>\n<li>Elle yap\u0131lan esnemeler h\u0131zl\u0131 sonu\u00e7lar verebilir ancak ayn\u0131 zamanda yaralanma riski de ta\u015f\u0131r.<\/li>\n<li>Spor \u00f6ncesi balistik esneme yapmak iyi bir \u015feydir ancak sakatlanma riski de ta\u015f\u0131r (Brezilya egzersizleri olarak da bilinir).<\/li>\n<\/ol>\n<p>Bug\u00fcn g\u00fcvenli statik esneme yapaca\u011f\u0131z!<\/p>\n<figure class=\"wp-caption aligncenter\"><a href=\"https:\/\/photos.google.com\/share\/AF1QipNXRulJbWwdVi-qM8Bi8IsZGTy1SXQHwQGq1oQaWC5u4YWhoB1bm4NPXkcBdLdjsw\/photo\/AF1QipMGEYhC95MC8DkNU3upQmkPxJwJjbW4xPspyiM?key=NUdrSk4ySTBTTmZyNFlIZXE0OUtNcmEzNXdwVm9R\" target=\"_blank\"><img decoding=\"async\" src=\"https:\/\/lh3.googleusercontent.com\/pw\/AP1GczOzOdkv-HA6rci2f-5_qFuJ3Op7r27fmnUNBQwv4KrmQy7Un5r4C6UUAwbeKppw60E8SsnevNuzAq3_2RG5NEXWdwUKs8tQtA8-3Zcpn7rv2Ubatf9mkLdQcQ5VKoYMAeGJIp8UnljYV2Ng8tRq2pRV=w2000-h1333-s-no-gm?authuser=0\" width=\"2000\" height=\"1333\" alt=\"Statik germe\" class=\"size-full\" \/><\/a><figcaption class=\"wp-caption-text\">Statik germe<\/figcaption><\/figure>\n<h3>Statik germe<\/h3>\n<ul>\n<li>Kaslar\u0131n\u0131z\u0131 herhangi bir ivme veya s\u0131\u00e7rama olmadan yava\u015f\u00e7a gerin ve gergin pozisyonu koruyun.<\/li>\n<li>Pozisyonu yakla\u015f\u0131k 20-30 saniye koruyun (Ara\u015ft\u0131rmalar, v\u00fccudun bir b\u00f6l\u00fcm\u00fcnde 30 saniyeden fazla yap\u0131ld\u0131\u011f\u0131nda etkinli\u011fin azald\u0131\u011f\u0131n\u0131 g\u00f6stermi\u015ftir).<\/li>\n<li>Kas a\u011fr\u0131s\u0131na neden olma olas\u0131l\u0131\u011f\u0131 daha d\u00fc\u015f\u00fckt\u00fcr<\/li>\n<li>En g\u00fcvenli esnemedir<\/li>\n<li>Y\u00f6ntem basit<\/li>\n<li>Tek ki\u015fi taraf\u0131ndan yap\u0131labilir<\/li>\n<\/ul>\n<h3>Statik germe egzersizlerini yapman\u0131n temel noktalar\u0131<\/h3>\n<p><strong>\u25ce \u00d6nemli: Etkinli\u011fi art\u0131r\u0131r<\/strong><\/p>\n<ol>\n<li>Nefes tekni\u011fi: Nefesinizi tutmay\u0131n<\/li>\n<li>Nas\u0131l esnetilir: Geri \u00e7ekilmeden, ac\u0131tmayacak noktaya kadar (sadece biraz ac\u0131 hissedeceksiniz) yava\u015f yava\u015f esnetin.<\/li>\n<li>Fark\u0131ndal\u0131k: Gerdi\u011finiz kas\u0131n fark\u0131nda olun.<\/li>\n<li>Kas \u0131s\u0131s\u0131: Banyo vb. yapt\u0131ktan sonra kas \u0131s\u0131s\u0131n\u0131 art\u0131r\u0131rsan\u0131z daha etkili olur.<\/li>\n<li>Germe y\u00f6n\u00fc: Y\u00f6ne ba\u011fl\u0131 olarak farkl\u0131 kaslar gerilir.<\/li>\n<\/ol>\n<ul>\n<li>\u00c7ok fazla u\u011fra\u015fma<\/li>\n<li>Temel nefes tekni\u011fi, burnunuzdan nefes al\u0131p a\u011fz\u0131n\u0131zdan vermektir; bu v\u00fccudunuzu rahatlat\u0131r.<\/li>\n<li>Rahatlayarak, otonom sinir sisteminin parasempatik sinir sistemi (gev\u015feme sinirleri) bask\u0131n hale gelir, v\u00fccudu esnek hale getirir ve kaslar\u0131n esnemesini kolayla\u015ft\u0131r\u0131r. Sempatik sinir sistemi (gerginli\u011fe neden olan sinirler) bask\u0131nsa, v\u00fccut sertle\u015fmeye e\u011filim g\u00f6sterir.<\/li>\n<li>En \u00f6nemlisi kaslar\u0131n\u0131za odaklan\u0131p onlar\u0131 esnetmeniz!!!<\/li>\n<li>Kaslara odaklan\u0131larak esneme derecesi ve kan ak\u0131\u015f\u0131 kolayca de\u011fi\u015ftirilebilir, etki art\u0131r\u0131labilir.<\/li>\n<li>&quot;Bu kaslar\u0131 esnetiyorum&quot;, &quot;Bu iyi hissettiriyor&quot; ve &quot;Omuz kaslar\u0131m esniyor&quot; gibi \u015feylerin fark\u0131nda olmak \u00f6nemlidir.<\/li>\n<li>V\u00fccudunuz s\u0131cakken esneme daha etkilidir.<\/li>\n<li>Banyodan sonra esneme al\u0131\u015fkanl\u0131\u011f\u0131 edinin<\/li>\n<li>Tek bir kas (uyluk veya bald\u0131r gibi) birbirine ba\u011fl\u0131 bir\u00e7ok farkl\u0131 kastan olu\u015fur. Bir araya geldikleri ve farkl\u0131 y\u00f6nlerden ba\u011fland\u0131klar\u0131 i\u00e7in, esneme y\u00f6n\u00fcn\u00fc hafif\u00e7e kayd\u0131rarak farkl\u0131 kaslar\u0131 e\u015fit \u015fekilde esnetmek m\u00fcmk\u00fcnd\u00fcr.<\/li>\n<\/ul>\n<h3>V\u00fccudu dengelemek i\u00e7in egzersiz 1<\/h3>\n<ul>\n<li>\u00c7iftler halinde y\u00fcr\u00fct\u00fcl\u00fcr<\/li>\n<li>Dengenizi koruyamayarak yapt\u0131\u011f\u0131n\u0131z esneme hareketleri eklemlerinize y\u00fck bindirebilir ve istenilen etkiyi yaratmayabilir, bu nedenle esneme hareketlerinizi dengeli bir \u015fekilde yapman\u0131z\u0131 sa\u011flayacak \u0131s\u0131nma egzersizleri yapman\u0131z \u00f6nemlidir.<\/li>\n<\/ul>\n<figure class=\"wp-caption aligncenter\"><a href=\"https:\/\/photos.google.com\/share\/AF1QipNXRulJbWwdVi-qM8Bi8IsZGTy1SXQHwQGq1oQaWC5u4YWhoB1bm4NPXkcBdLdjsw\/photo\/AF1QipMKOl5Ib7y68dEB5EyiZHAhBYZMgCakEV9Fev8?key=NUdrSk4ySTBTTmZyNFlIZXE0OUtNcmEzNXdwVm9R\" target=\"_blank\"><img decoding=\"async\" src=\"https:\/\/lh3.googleusercontent.com\/pw\/AP1GczPL72M-AmDwOjpW_IQylFL1e9Ez7ikrmpGuEK7aVGGVxeufbiOA0TJ8JJp9vBghDVzYbjN9yxQFwmxosXHJKCLX425M-CXELBh_YSah1-1fZ9I_GhSjqUuxQZIxOCpy_zMX1CSEtFzeasWOIrrATBVL=w2000-h1333-s-no-gm?authuser=0\" width=\"2000\" height=\"1333\" alt=\"V\u00fccudu dengelemek i\u00e7in egzersizler\" class=\"size-full\" \/><\/a><figcaption class=\"wp-caption-text\">V\u00fccudu dengelemek i\u00e7in egzersizler<\/figcaption><\/figure>\n<ol>\n<li>S\u0131rt \u00fcst\u00fc uzan\u0131n (yukar\u0131 bakacak \u015fekilde) ve bacaklar\u0131n\u0131z\u0131 omuz geni\u015fli\u011finde a\u00e7\u0131n<\/li>\n<li>Pelvisi yukar\u0131 ve a\u015fa\u011f\u0131 hareket ettirin<\/li>\n<li>A\u015fa\u011f\u0131ya do\u011fru al\u00e7almas\u0131 daha kolay olan pelvisi tutarak ayak parmaklar\u0131n\u0131z\u0131 kendinize do\u011fru \u00e7evirin ve topu\u011funuzu yere bast\u0131r\u0131n.<\/li>\n<li>Burnunuzdan nefes al\u0131n ve nefesinizi 3 saniye tutun<\/li>\n<li>A\u011fz\u0131n\u0131zdan nefes verin ve t\u00fcm v\u00fccudunuzu gev\u015fetin.<\/li>\n<li>\u00dc\u00e7 derin nefes al\u0131n<\/li>\n<li>3 ila 6. ad\u0131mlar\u0131 bir kez daha tekrarlay\u0131n<\/li>\n<li>Bitirdikten sonra pelvisinizi tekrar yukar\u0131 a\u015fa\u011f\u0131 hareket ettirerek herhangi bir de\u011fi\u015fiklik olup olmad\u0131\u011f\u0131n\u0131 kontrol edin.<\/li>\n<\/ol>\n<h3>V\u00fccudunuzu dengelemek i\u00e7in egzersizler 2<\/h3>\n<ol>\n<li>S\u0131rt \u00fcst\u00fc uzan\u0131n (yukar\u0131 bakacak \u015fekilde) ve her iki dizinizi de kald\u0131r\u0131n<\/li>\n<li>Bacaklar\u0131n\u0131z\u0131 birle\u015ftirerek bir taraftan di\u011fer tarafa do\u011fru hareket ettirin ve hangi taraf\u0131n daha kolay devrilebilece\u011fini g\u00f6r\u00fcn.<\/li>\n<li>Yaslanmas\u0131 daha kolay olan baca\u011f\u0131n\u0131z\u0131 yast\u0131\u011fa bast\u0131r\u0131n ve kar\u015f\u0131 taraftaki pelvisi hafif\u00e7e kald\u0131r\u0131n.<\/li>\n<li>\u015eimdi burnunuzdan nefes al\u0131n ve nefesinizi 3 saniye tutun<\/li>\n<li>A\u011fz\u0131n\u0131zdan nefes al\u0131n ve bacaklar\u0131n\u0131z\u0131 orijinal pozisyonlar\u0131na getirin, v\u00fccudunuzdaki t\u00fcm gerginli\u011fi serbest b\u0131rak\u0131n ve rahatlay\u0131n.<\/li>\n<li>3 derin nefes al\u0131n (burnunuzdan al\u0131p a\u011fz\u0131n\u0131zdan verin)<\/li>\n<li>3 ila 6 aras\u0131ndaki ad\u0131mlar\u0131 tekrarlay\u0131n<\/li>\n<li>Bitirdikten sonra bacaklar\u0131n\u0131z\u0131 tekrar sola ve sa\u011fa do\u011fru e\u011ferek de\u011fi\u015fiklikleri kontrol edin.<\/li>\n<\/ol>\n<figure class=\"wp-caption aligncenter\"><a href=\"https:\/\/photos.google.com\/share\/AF1QipNXRulJbWwdVi-qM8Bi8IsZGTy1SXQHwQGq1oQaWC5u4YWhoB1bm4NPXkcBdLdjsw\/photo\/AF1QipPSEccMGm9FX9BX09c3cIeqB4qw62BmrBq2nF0?key=NUdrSk4ySTBTTmZyNFlIZXE0OUtNcmEzNXdwVm9R\" target=\"_blank\"><img decoding=\"async\" src=\"https:\/\/lh3.googleusercontent.com\/pw\/AP1GczNpZ1834tcnXt9Qqvl-_LVUiKqwswQ-j3ijtrlqLsNggi0-X3QPEsB-BkmsDRpOk9hzYsCqBWO-BhshdtsJX6gqUgB_pNnjfJZQzQEFPzX-o0reW1kgtcCDA8GUQosSabegVGFrWiuWqhQ6TlyFVtLk=w2000-h1333-s-no-gm?authuser=0\" width=\"2000\" height=\"1333\" alt=\"V\u00fccudu dengelemek i\u00e7in egzersizler\" class=\"size-full\" \/><\/a><figcaption class=\"wp-caption-text\">V\u00fccudu dengelemek i\u00e7in egzersizler<\/figcaption><\/figure>\n<figure class=\"wp-caption aligncenter\"><a href=\"https:\/\/photos.google.com\/share\/AF1QipNXRulJbWwdVi-qM8Bi8IsZGTy1SXQHwQGq1oQaWC5u4YWhoB1bm4NPXkcBdLdjsw\/photo\/AF1QipPZxKAKr7h0GTIt0jxZzxyXFKz7THSDwMDVvg0?key=NUdrSk4ySTBTTmZyNFlIZXE0OUtNcmEzNXdwVm9R\" target=\"_blank\"><img decoding=\"async\" src=\"https:\/\/lh3.googleusercontent.com\/pw\/AP1GczMV0OwdDEmijtpq3fGoYFtkeezYVNf2TJk_3txFI7UUI45QLF8p5PZ0cxccxLv_Nq9dvh-9RaVIUy6v8Q2DLTh4wcUJvU_RoMXkngI35DlA3-h2NlXOT1vBrPQMrsQ1m50bO7O6JxmMcd7oG9swT4gR=w2000-h1333-s-no-gm?authuser=0\" width=\"2000\" height=\"1333\" alt=\"Denge ayarlamas\u0131ndan sonra fiziksel durumunuzu kontrol edin\" class=\"size-full\" \/><\/a><figcaption class=\"wp-caption-text\">Denge ayarlamas\u0131ndan sonra fiziksel durumunuzu kontrol edin<\/figcaption><\/figure>\n<h3>Uygulamada esneme<\/h3>\n<ul>\n<li>Statik germe: Kaslar\u0131 herhangi bir g\u00fc\u00e7 kullanmadan yava\u015f\u00e7a germek i\u00e7in kullan\u0131lan yayg\u0131n bir y\u00f6ntemdir.<\/li>\n<\/ul>\n<ol>\n<li>Banyodan veya v\u00fccudunuzu hafif\u00e7e hareket ettirdikten sonra (yakla\u015f\u0131k 10 dakika \u0131s\u0131nd\u0131ktan sonra) ba\u015flay\u0131n.<\/li>\n<li>\u0130lk 10 saniye rahat bir pozisyonda gerin<\/li>\n<li>Daha sonra biraz daha esneyin ve rahat bir seviyede (biraz a\u011fr\u0131l\u0131 ama rahat bir durum) 10 saniye boyunca pozisyonu koruyun.<\/li>\n<li>Do\u011fal bir \u015fekilde nefes al\u0131n ve tutmamaya dikkat edin (\u00f6zellikle nefes verirken rahatlamak kolayd\u0131r).<\/li>\n<li>Hastaya gerilen b\u00f6lgenin (gerilen kas\u0131n) fark\u0131na varmas\u0131n\u0131 sa\u011flay\u0131n<\/li>\n<li>Esneme y\u00f6n\u00fcn\u00fc de\u011fi\u015ftirerek esneme etkisini art\u0131rabilirsiniz.<\/li>\n<li>Kas esnekli\u011finizi kontrol edin!\n<p>(1) Uylu\u011fun \u00f6n\u00fc 1: Dizinizi b\u00fck\u00fcn ve topu\u011funuzla kal\u00e7an\u0131z aras\u0131ndaki mesafeyi \u00f6l\u00e7\u00fcn<br \/>\n\u30fbUylu\u011fun \u00f6n\u00fc 1 (quadriceps ve iliopsoas): Bir dizinizi b\u00fckerek oturun ve v\u00fccudunuzu zorlamadan g\u00f6vdenizi olabildi\u011fince geriye do\u011fru e\u011fin. Dizinizi kald\u0131rmamaya dikkat edin.<br \/>\n\u30fbUylu\u011fun \u00f6n k\u0131sm\u0131 2 (kuadriseps ve iliopsoas kaslar\u0131)<br \/>\n- Ayakta durma pozisyonunda, bir dizinizi tutun ve b\u00fck\u00fcn<br \/>\n* Rectus femoris, quadriceps kas\u0131n\u0131n tek biartik\u00fcler kas\u0131d\u0131r ve kal\u00e7a eklemini geriye \u00e7ekme (ekstansiyon) hareketi eklenerek etkili bir \u015fekilde ger\u00e7ekle\u015ftirilebilir.<\/li>\n<p>(2) Kas\u0131k: Dizinizi kucaklay\u0131n ve di\u011fer dizinizin arkas\u0131 ile zemin aras\u0131ndaki mesafeyi \u00f6l\u00e7\u00fcn.<br \/>\n\u30fbUyluklar\u0131n zemini (iliopsoas, quadriceps): Ayaklar\u0131n\u0131z\u0131 iyice a\u00e7\u0131n ve arka baca\u011f\u0131n\u0131z\u0131n uylu\u011funun \u00f6n k\u0131sm\u0131n\u0131 gerin. Ayak parmaklar\u0131n\u0131z\u0131 uzat\u0131n ve dizlerinizi yere de\u011fdirmekten ka\u00e7\u0131n\u0131n (ayaklar\u0131n\u0131z\u0131n \u00fcst k\u0131sm\u0131n\u0131 ve dizlerinizi yere koyabilirsiniz).<\/li>\n<\/ol>\n<h3>Bacak Arka Kaslar\u0131 Germe<\/h3>\n<ol>\n<li>Dizinizin arkas\u0131n\u0131 iki elinizle s\u0131k\u0131ca tutun<\/li>\n<li>Ayak bileklerinizi hafif\u00e7e b\u00fckerken dizlerinizi uzat\u0131n<\/li>\n<\/ol>\n<figure class=\"wp-caption aligncenter\"><a href=\"https:\/\/photos.google.com\/share\/AF1QipNXRulJbWwdVi-qM8Bi8IsZGTy1SXQHwQGq1oQaWC5u4YWhoB1bm4NPXkcBdLdjsw\/photo\/AF1QipO10cgwoUufNWauT-j39DjBRSz7MrpzK3hNKT4?key=NUdrSk4ySTBTTmZyNFlIZXE0OUtNcmEzNXdwVm9R\" target=\"_blank\"><img decoding=\"async\" src=\"https:\/\/lh3.googleusercontent.com\/pw\/AP1GczMpClkwPcXAs5ge9Ne_vZTmCMIFu3z6ZVB2APjh9aMrz4cA2jiG7eKpVKpeDnqGUkjIq4PnYHUgpFeY7EfUezl-5lYfzZeJXEXA_Yy8manZSDC5acX5_qbB21RdrtqUE_fc6mWQQeXcG2kM_KfFR5jk=w2000-h1333-s-no-gm?authuser=0\" width=\"2000\" height=\"1333\" alt=\"Kas\u0131k germe\" class=\"size-full\" \/><\/a><figcaption class=\"wp-caption-text\">Kas\u0131k germe<\/figcaption><\/figure>\n<figure class=\"wp-caption aligncenter\"><a href=\"https:\/\/photos.google.com\/share\/AF1QipNXRulJbWwdVi-qM8Bi8IsZGTy1SXQHwQGq1oQaWC5u4YWhoB1bm4NPXkcBdLdjsw\/photo\/AF1QipNCn06jbBD-cTXhoZyCMd7otNwqY_Elktmmug0?key=NUdrSk4ySTBTTmZyNFlIZXE0OUtNcmEzNXdwVm9R\" target=\"_blank\"><img decoding=\"async\" src=\"https:\/\/lh3.googleusercontent.com\/pw\/AP1GczMGa7qPv1sDfRoOtL1qz8xLyCfuMOU5AVMM2c6ZjYfZZFa1iDBpjqP5PDd-FQg42wnce5CH_4CZdKNVK_map_yp8CCOGsnfBfNrbZpIzSYRK1H0l4vuaydoYcqRQeR0O3Kawu5Dbs4LKncw1w2byK3j=w2000-h1333-s-no-gm?authuser=0\" width=\"2000\" height=\"1333\" alt=\"Kollar\u0131n\u0131z\u0131 a\u00e7\u0131n...\" class=\"size-full\" \/><\/a><figcaption class=\"wp-caption-text\">Kollar\u0131n\u0131z\u0131 a\u00e7\u0131n...<\/figcaption><\/figure>\n<figure class=\"wp-caption aligncenter\"><a href=\"https:\/\/photos.google.com\/share\/AF1QipNXRulJbWwdVi-qM8Bi8IsZGTy1SXQHwQGq1oQaWC5u4YWhoB1bm4NPXkcBdLdjsw\/photo\/AF1QipP5XEP7v1SzJdDyUnqvdq2lXQjE4mdGG2C801w?key=NUdrSk4ySTBTTmZyNFlIZXE0OUtNcmEzNXdwVm9R\" target=\"_blank\"><img decoding=\"async\" src=\"https:\/\/lh3.googleusercontent.com\/pw\/AP1GczN11IYvz0nUCt07Qzlp3hpVtiVhJxkZASHN4MKc3S6Q5driIpeMFLf_A8QpZBPUaJMjF-UrnuFWYulcq9nIqMIqGV2VjV7gWXDFwe5OF-jc0zSOlKyly8LrxhFYhwGI_-v3gsovb16W2isp7KWhsh9J=w2000-h1333-s-no-gm?authuser=0\" width=\"2000\" height=\"1333\" alt=\"Bacak Arka Kaslar\u0131 Germe\" class=\"size-full\" \/><\/a><figcaption class=\"wp-caption-text\">Bacak Arka Kaslar\u0131 Germe<\/figcaption><\/figure>\n<figure class=\"wp-caption aligncenter\"><a href=\"https:\/\/photos.google.com\/share\/AF1QipNXRulJbWwdVi-qM8Bi8IsZGTy1SXQHwQGq1oQaWC5u4YWhoB1bm4NPXkcBdLdjsw\/photo\/AF1QipOCOQIXevNOQaGb-LSRlpa8VFQqNJlqquzFAkg?key=NUdrSk4ySTBTTmZyNFlIZXE0OUtNcmEzNXdwVm9R\" target=\"_blank\"><img decoding=\"async\" src=\"https:\/\/lh3.googleusercontent.com\/pw\/AP1GczOek-qduNQh7GqqSrjxIo1MC88zQ1mvTWYBDLL-2zFVZ2SnUjeJlV3aPgHprtrH1WkpWT9MK_JrPc_CUUIjBph5NZas5HTO5Y3WvjBCT0T_5JDOtMptB4Q88k3lA1BtBBbC-8ZMRUib81_bemUHbG2c=w2000-h1500-s-no-gm?authuser=0\" width=\"2000\" height=\"1500\" alt=\"Dizlerinizi uzat\u0131n...\" class=\"size-full\" \/><\/a><figcaption class=\"wp-caption-text\">Dizlerinizi uzat\u0131n...<\/figcaption><\/figure>\n<h3>Omuzlar\u0131n sertle\u015fmesini \u00f6nlemek i\u00e7in esneme<\/h3>\n<ol>\n<li>Boyun kaslar\u0131n\u0131z\u0131 nazik\u00e7e gerin<\/li>\n<li>K\u00fcrek kemiklerinizi yava\u015f\u00e7a ve geni\u015f\u00e7e hareket ettirin: Yava\u015f\u00e7a hareket etmek fasya&#039;n\u0131n \u0131s\u0131nmas\u0131n\u0131 sa\u011flayabilir.<\/li>\n<\/ol>\n<figure class=\"wp-caption aligncenter\"><a href=\"https:\/\/photos.google.com\/share\/AF1QipNXRulJbWwdVi-qM8Bi8IsZGTy1SXQHwQGq1oQaWC5u4YWhoB1bm4NPXkcBdLdjsw\/photo\/AF1QipP5RpXDX1t5KJTr-AbEhx0LrPayq4zzYPB12aw?key=NUdrSk4ySTBTTmZyNFlIZXE0OUtNcmEzNXdwVm9R\" target=\"_blank\"><img decoding=\"async\" src=\"https:\/\/lh3.googleusercontent.com\/pw\/AP1GczMznMM22ale1yyjfpcYHSmVfeFMXbcM1ZjIflNXXeq-sB3ZRLKf7RF1VMYGP0kTDVhRhKmMKg8Yt2TnEDKgqspMsyQB2lDXF0H9w3jQz6bs838hf4wnrDvAXOh3v8I5G32u2vsaiHzldcHCLDjY8wpT=w2000-h1333-s-no-gm?authuser=0\" width=\"2000\" height=\"1333\" alt=\"Sert omuz germe\" class=\"size-full\" \/><\/a><figcaption class=\"wp-caption-text\">Sert omuz germe<\/figcaption><\/figure>\n<figure class=\"wp-caption aligncenter\"><a href=\"https:\/\/photos.google.com\/share\/AF1QipNXRulJbWwdVi-qM8Bi8IsZGTy1SXQHwQGq1oQaWC5u4YWhoB1bm4NPXkcBdLdjsw\/photo\/AF1QipMnmQ3YPyPC93Dixm0y2KACEim3Wuvkx6iAnfg?key=NUdrSk4ySTBTTmZyNFlIZXE0OUtNcmEzNXdwVm9R\" target=\"_blank\"><img decoding=\"async\" src=\"https:\/\/lh3.googleusercontent.com\/pw\/AP1GczMwA3osBbLp2IISPNHBKGe-UL8Dl2KLQ26d3AYpcID2I4tMClW_ikOU8AAphXGMN3-D0atE4Mmg-Cq9Rm8VvIdJVCMUV5aNo7nnzZRS2-qcqOD1_eiGT6YKNwXASV0R0R2Lv37oN9-Qw_gn9hoqUFYp=w2000-h1333-s-no-gm?authuser=0\" width=\"2000\" height=\"1333\" alt=\"Sert omuz germe\" class=\"size-full\" \/><\/a><figcaption class=\"wp-caption-text\">Sert omuz germe<\/figcaption><\/figure>\n<figure class=\"wp-caption aligncenter\"><a href=\"https:\/\/photos.google.com\/share\/AF1QipNXRulJbWwdVi-qM8Bi8IsZGTy1SXQHwQGq1oQaWC5u4YWhoB1bm4NPXkcBdLdjsw\/photo\/AF1QipPmBjr_9atl-GCtqGe11RfdKzXFHypJQLE8OyU?key=NUdrSk4ySTBTTmZyNFlIZXE0OUtNcmEzNXdwVm9R\" target=\"_blank\"><img decoding=\"async\" src=\"https:\/\/lh3.googleusercontent.com\/pw\/AP1GczMFvs9gO_AkLudq8HQd5wsIMf4KUtgyaZrZi8S2fewa4mlolGnk2wt0k8XvVrl1aksZOkKcQAeMsY9jMtIk9jS-UMs4djSes_hi7VAHoWkHq1fQGY0QFkQgfr7C9R7K46xZGKGGqWrJ7FynSflQgJng=w2000-h1333-s-no-gm?authuser=0\" width=\"2000\" height=\"1333\" alt=\"Omuzlar\u0131n sertle\u015fmesini \u00f6nlemek i\u00e7in esneme\" class=\"size-full\" \/><\/a><figcaption class=\"wp-caption-text\">Omuzlar\u0131n sertle\u015fmesini \u00f6nlemek i\u00e7in esneme<\/figcaption><\/figure>\n<figure class=\"wp-caption aligncenter\"><a href=\"https:\/\/photos.google.com\/share\/AF1QipNXRulJbWwdVi-qM8Bi8IsZGTy1SXQHwQGq1oQaWC5u4YWhoB1bm4NPXkcBdLdjsw\/photo\/AF1QipOuu6cNqTLaPMueeI7o_tU4Tgmq0xCRMtcwJak?key=NUdrSk4ySTBTTmZyNFlIZXE0OUtNcmEzNXdwVm9R\" target=\"_blank\"><img decoding=\"async\" src=\"https:\/\/lh3.googleusercontent.com\/pw\/AP1GczOeQbFI1kR2yIup8FmxyM7Riz2cW7DfTNJz7_dLu5VO0JvvMw3WvsssoO6B7WqGqvuubZO2XrbiH7Aj0p3GaBiKDNKb_NpKx7jF6kZFewurECRFLLgOL8bhW2RYXpgbcyj71pzie9FDY5aLz_IRulY2=w2000-h1333-s-no-gm?authuser=0\" width=\"2000\" height=\"1333\" alt=\"Boynunuzu yana do\u011fru uzat\u0131n...\" class=\"size-full\" \/><\/a><figcaption class=\"wp-caption-text\">Boynunuzu yana do\u011fru uzat\u0131n...<\/figcaption><\/figure>\n<h3>Omuz b\u0131\u00e7a\u011f\u0131 germe<\/h3>\n<ol>\n<li>Ellerinizi omuzlar\u0131n\u0131za koyun, dirseklerinizi \u00f6n\u00fcn\u00fczde birle\u015ftirin, sonra yukar\u0131 kald\u0131r\u0131n ve omuzlar\u0131n\u0131z\u0131 d\u00f6nd\u00fcr\u00fcn.<\/li>\n<\/ol>\n<figure class=\"wp-caption aligncenter\"><a href=\"https:\/\/photos.google.com\/share\/AF1QipNXRulJbWwdVi-qM8Bi8IsZGTy1SXQHwQGq1oQaWC5u4YWhoB1bm4NPXkcBdLdjsw\/photo\/AF1QipPrmm-WeaNFHQpzLTfptJIt2pgezxhLFyiJx2Y?key=NUdrSk4ySTBTTmZyNFlIZXE0OUtNcmEzNXdwVm9R\" target=\"_blank\"><img decoding=\"async\" src=\"https:\/\/lh3.googleusercontent.com\/pw\/AP1GczOM_xVrohgxZkD1m9kbFlZNmcYs8u6cRkBSRZJY2yyeku1urxPmRXIYSVbrz1qONkeghPwbjqyVfewk88s65djmvjh2xcc2TumU30XbTAuU6hT8JsXpX4vNVoepbwmhkjNOHwF5bPMRRuWQuz4efINQ=w2000-h1333-s-no-gm?authuser=0\" width=\"2000\" height=\"1333\" alt=\"Omuz b\u0131\u00e7a\u011f\u0131 germe\" class=\"size-full\" \/><\/a><figcaption class=\"wp-caption-text\">Omuz b\u0131\u00e7a\u011f\u0131 germe<\/figcaption><\/figure>\n<h3>\u00f6zet<\/h3>\n<figure class=\"wp-caption aligncenter\"><a href=\"https:\/\/photos.google.com\/share\/AF1QipNXRulJbWwdVi-qM8Bi8IsZGTy1SXQHwQGq1oQaWC5u4YWhoB1bm4NPXkcBdLdjsw\/photo\/AF1QipOuEOrlIeLhgBs25nG1PnWVn_CIOTiAY5yiKOM?key=NUdrSk4ySTBTTmZyNFlIZXE0OUtNcmEzNXdwVm9R\" target=\"_blank\"><img decoding=\"async\" src=\"https:\/\/lh3.googleusercontent.com\/pw\/AP1GczMTdTTahoe7aSMPnqraED8jWT5ypSvqkEKonF2jwS5b08V-H_92F3hsjhy47OiMKxslw_n3AiNX4bruftAQThK_B2_1PeIoDWyMogjdp-DaLHor6Akii97M68j6Md3lNsh9XWw4tpZIQQiLZ6cxkbiz=w2000-h1333-s-no-gm?authuser=0\" width=\"2000\" height=\"1333\" alt=\"Kaslar\u0131n\u0131za odaklan\u0131n ve kendinizi zorlamadan her g\u00fcn banyodan sonra esneme yapmay\u0131 al\u0131\u015fkanl\u0131k haline getirin!\" class=\"size-full\" \/><\/a><figcaption class=\"wp-caption-text\">Kaslar\u0131n\u0131za odaklan\u0131n ve kendinizi zorlamadan her g\u00fcn banyodan sonra esneme yapmay\u0131 al\u0131\u015fkanl\u0131k haline getirin!<\/figcaption><\/figure>\n<ol>\n<li>Kendinizi zorlamadan her g\u00fcn esneyin: Bunu banyodan sonra yapmay\u0131 rutin haline getirin!<\/li>\n<li>Esnerken hangi kaslar\u0131n\u0131z\u0131 esnetti\u011finizin fark\u0131nda olun!<\/li>\n<li>Bunu d\u00fczenli yaparak s\u0131rt a\u011fr\u0131lar\u0131n\u0131n ve omuz tutulmalar\u0131n\u0131n \u00f6n\u00fcne ge\u00e7ebilirsiniz!<\/li>\n<li>V\u00fccudunuzu dengelemek i\u00e7in her g\u00fcn egzersiz yapmak da iyi bir fikir!<\/li>\n<\/ol>\n<p>Profes\u00f6r Tanimoto, esneme teorisini anla\u015f\u0131l\u0131r bir \u015fekilde dikkatlice a\u00e7\u0131klad\u0131. Ayr\u0131ca v\u00fccudu dengelemek i\u00e7in \u0131s\u0131nma egzersizleri ve \u00e7e\u015fitli esneme teknikleri \u00f6\u011frendik, bu da bunu \u00e7ok anlaml\u0131, e\u011flenceli ve sa\u011fl\u0131kl\u0131 bir kurs haline getirdi.<\/p>\n<p>S\u0131n\u0131rs\u0131z sevgi, minnettarl\u0131k ve dualar\u0131mla, Hokuryu Himawari Osteopatik Klini\u011fi&#039;nden Dr. Hikaru Tanimoto&#039;ya, v\u00fccuttaki her bir kas \u00fczerine odaklanan ve insanlar\u0131n her g\u00fcn v\u00fccutlar\u0131n\u0131 yava\u015f\u00e7a hareket ettirme al\u0131\u015fkanl\u0131\u011f\u0131 edinmelerine yard\u0131mc\u0131 olan &quot;Sa\u011fl\u0131kl\u0131 Esneme&quot; adl\u0131 sa\u011fl\u0131k kursu i\u00e7in te\u015fekk\u00fcr etmek istiyorum.<\/p>\n<h2>Youtube videolar\u0131<\/h2>\n<div class=\"youtube\"><iframe title=\"Hokuryu Kasabas\u0131 Sa\u011fl\u0131kl\u0131 Kursu &quot;Hokuryu Himawari Osteopatik Klini\u011fi Direkt\u00f6r\u00fc Dr. Hikaru Tanimoto&#039;dan evde yapabilece\u011finiz baz\u0131 kolay esneme hareketlerini \u00f6\u011frenin&quot;\" src=\"https:\/\/www.youtube.com\/embed\/Jg4ISrs6IVU?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/div>\n<div class=\"youtube\"><iframe title=\"Esneme teorisi: &quot;Evde yapabilece\u011finiz kolay esneme hareketlerini \u00f6\u011frenin&quot; Dr. Hikaru Tanimoto, Hokuryu Himawari Osteopatik Klini\u011fi Direkt\u00f6r\u00fc\" src=\"https:\/\/www.youtube.com\/embed\/FVkHfQSrw58?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/div>\n<div class=\"youtube\"><iframe title=\"V\u00fccudunuzu Nas\u0131l Dengeleyebilirsiniz 1: &quot;Evde yapabilece\u011finiz baz\u0131 kolay esneme hareketlerini \u00f6\u011frenin&quot; Hokuryu Himawari Osteopatik Klini\u011fi Direkt\u00f6r\u00fc Dr. Hikaru Tanimoto taraf\u0131ndan\" src=\"https:\/\/www.youtube.com\/embed\/K3fz_tm_3KI?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/div>\n<div class=\"youtube\"><iframe title=\"V\u00fccudunuzu Nas\u0131l Dengeleyebilirsiniz 2: &quot;Evde yapabilece\u011finiz baz\u0131 kolay esneme hareketlerini \u00f6\u011frenin&quot; Hokuryu Himawari Osteopatik Klini\u011fi Direkt\u00f6r\u00fc Dr. Hikaru Tanimoto taraf\u0131ndan\" src=\"https:\/\/www.youtube.com\/embed\/73_3DxZO2a0?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/div>\n<div class=\"youtube\"><iframe title=\"Uygulamada Esneme &quot;Hokuryu Himawari Osteopatik Klini\u011fi Direkt\u00f6r\u00fc Dr. Hikaru Tanimoto&#039;dan evde yapabilece\u011finiz baz\u0131 kolay esneme hareketlerini \u00f6\u011frenin&quot;\" src=\"https:\/\/www.youtube.com\/embed\/t6NPZw3I1yg?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/div>\n<div class=\"youtube\"><iframe title=\"Bacak Arka Kaslar\u0131n\u0131 Germe &quot;Hokuryu Himawari Osteopatik Klini\u011fi Direkt\u00f6r\u00fc Dr. Hikaru Tanimoto&#039;dan evde yapabilece\u011finiz baz\u0131 kolay germe hareketlerini \u00f6\u011frenin&quot;\" src=\"https:\/\/www.youtube.com\/embed\/SWdu9zPbkp8?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/div>\n<div class=\"youtube\"><iframe title=\"Omuzlar\u0131n sertle\u015fmesini \u00f6nlemek i\u00e7in esneme hareketleri Hokuryu Himawari Osteopatik Klini\u011fi Direkt\u00f6r\u00fc Dr. Hikaru Tanimoto&#039;dan &quot;Evde yapabilece\u011finiz baz\u0131 kolay esneme hareketlerini \u00f6\u011frenin&quot;\" src=\"https:\/\/www.youtube.com\/embed\/sHR6gLMX5ps?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/div>\n<h2>Di\u011fer foto\u011fraflar<\/h2>\n<div class=\"img-move\"><img decoding=\"async\" style=\"vertical-align: middle;\" src=\"https:\/\/ehokkaido.net\/wp-content\/uploads\/2021\/12\/2021-12-06-11.41.12.png\" \/> <a href=\"https:\/\/photos.app.goo.gl\/p8zXyEwAdXWifDcTA\" target=\"_blank\" rel=\"noopener noreferrer\">Hokuryu Kasabas\u0131 Sa\u011fl\u0131kl\u0131 Dersi &quot;Evde yapabilece\u011finiz baz\u0131 kolay esneme hareketlerini \u00f6\u011frenin&quot; Hikaru Tanimoto&#039;nun foto\u011fraflar\u0131 (70 foto\u011fraf) burada &gt;&gt;<\/a><\/div>\n<h2>\u0130lgili Makaleler\/Siteler<\/h2>\n\n        <div class=\"site-blogcard-premium\">\n            <div class=\"bc-label-custom\">\u0130lgili makaleler<\/div>\n            <div class=\"bc-flex-container\">\n                <div class=\"bc-main-text\">\n                    <div class=\"bc-title-link-box\">\n                        <a href=\"https:\/\/hokuryu-himawariseikotsuin.com\" target=\"_blank\">Sorachi&#039;de spor yaralanmalar\u0131 ve rehabilitasyon i\u00e7in Hokuryu Himawari Osteopatik Klini\u011fini ziyaret edin<\/a>\n                    <\/div>\n                    <div class=\"bc-excerpt-box\">Bu, Hokkaido&#039;nun Sorachi \u015fehrinde bulunan bir kiropraktik klini\u011fidir. Spor yaralanmalar\u0131n\u0131n tedavisi ve rehabilitasyonunda uzmanla\u015fm\u0131\u015f olup, High Charge NEO cihaz\u0131n\u0131 kullanmaktay\u0131z...<\/div>\n                <\/div>\n                <div class=\"bc-thumbnail-box\">\n                    <a href=\"https:\/\/hokuryu-himawariseikotsuin.com\" target=\"_blank\">\n                        <div class=\"bc-img-zoom-wrap\">\n                            <img decoding=\"async\" src=\"https:\/\/hokuryu-himawariseikotsuin.com\/wp-content\/uploads\/2022\/05\/IMG_7664-min.jpg\" alt=\"Sorachi&#039;de spor yaralanmalar\u0131 ve rehabilitasyon i\u00e7in Hokuryu Himawari Osteopatik Klini\u011fini ziyaret edin\">\n                        <\/div>\n                    <\/a>\n                <\/div>\n            <\/div>\n        <\/div>\n\u3000<br \/>\n\n        <div class=\"site-blogcard-premium\">\n            <div class=\"bc-label-custom\">\u0130lgili makaleler<\/div>\n            <div class=\"bc-flex-container\">\n                <div class=\"bc-main-text\">\n                    <div class=\"bc-title-link-box\">\n                        <a href=\"https:\/\/portal.hokuryu.info\/tr\/40651\/\" target=\"_blank\">https:\/\/portal.hokuryu.info\/40651<\/a>\n                    <\/div>\n                    <div class=\"bc-excerpt-box\">Sayfa bilgileri al\u0131namad\u0131.<\/div>\n                <\/div>\n                <div class=\"bc-thumbnail-box\">\n                    <a href=\"https:\/\/portal.hokuryu.info\/tr\/40651\/\" target=\"_blank\">\n                        <div class=\"bc-img-zoom-wrap\">\n                            <img decoding=\"async\" src=\"https:\/\/portal.hokuryu.info\/wp\/wp-content\/uploads\/2026\/02\/20230802DSC06445_1.jpg\" alt=\"https:\/\/portal.hokuryu.info\/40651\">\n                        <\/div>\n                    <\/a>\n                <\/div>\n            <\/div>\n        <\/div>\n\n        <div class=\"site-blogcard-premium\">\n            <div class=\"bc-label-custom\">\u0130lgili makaleler<\/div>\n            <div class=\"bc-flex-container\">\n                <div class=\"bc-main-text\">\n                    <div class=\"bc-title-link-box\">\n                        <a href=\"https:\/\/portal.hokuryu.info\/tr\/18718\/\" target=\"_blank\">https:\/\/portal.hokuryu.info\/18718<\/a>\n                    <\/div>\n                    <div class=\"bc-excerpt-box\">Sayfa bilgileri al\u0131namad\u0131.<\/div>\n                <\/div>\n                <div class=\"bc-thumbnail-box\">\n                    <a href=\"https:\/\/portal.hokuryu.info\/tr\/18718\/\" target=\"_blank\">\n                        <div class=\"bc-img-zoom-wrap\">\n                            <img decoding=\"async\" src=\"https:\/\/portal.hokuryu.info\/wp\/wp-content\/uploads\/2026\/02\/20230802DSC06445_1.jpg\" alt=\"https:\/\/portal.hokuryu.info\/18718\">\n                        <\/div>\n                    <\/a>\n                <\/div>\n            <\/div>\n        <\/div>\n\n        <div class=\"site-blogcard-premium\">\n            <div class=\"bc-label-custom\">\u0130lgili makaleler<\/div>\n            <div class=\"bc-flex-container\">\n                <div class=\"bc-main-text\">\n                    <div class=\"bc-title-link-box\">\n                        <a href=\"https:\/\/portal.hokuryu.info\/tr\/18138\/\" target=\"_blank\">https:\/\/portal.hokuryu.info\/18138<\/a>\n                    <\/div>\n                    <div class=\"bc-excerpt-box\">Sayfa bilgileri al\u0131namad\u0131.<\/div>\n                <\/div>\n                <div class=\"bc-thumbnail-box\">\n                    <a href=\"https:\/\/portal.hokuryu.info\/tr\/18138\/\" target=\"_blank\">\n                        <div class=\"bc-img-zoom-wrap\">\n                            <img decoding=\"async\" src=\"https:\/\/portal.hokuryu.info\/wp\/wp-content\/uploads\/2026\/02\/20230802DSC06445_1.jpg\" alt=\"https:\/\/portal.hokuryu.info\/18138\">\n                        <\/div>\n                    <\/a>\n                <\/div>\n            <\/div>\n        <\/div>\n\n        <div class=\"site-blogcard-premium\">\n            <div class=\"bc-label-custom\">\u0130lgili makaleler<\/div>\n            <div class=\"bc-flex-container\">\n                <div class=\"bc-main-text\">\n                    <div class=\"bc-title-link-box\">\n                        <a href=\"https:\/\/portal.hokuryu.info\/tr\/topics\/culture\/20170626.html\/\" target=\"_blank\">High Charge NEO (fizik tedavi cihaz\u0131) Hokuryu Ay\u00e7i\u00e7e\u011fi Osteopatik Klini\u011fi (Kitasorachi, Uryu B\u00f6lgesi, Hokuryu Kasabas\u0131) Hokkaido&#039;da bunu tan\u0131tan ilk yer! - Hokuryu Kasaba Portal\u0131 (Hokkaido) - Japonya&#039;n\u0131n 1 Numaral\u0131 Ay\u00e7i\u00e7e\u011fi K\u00f6y\u00fc<\/a>\n                    <\/div>\n                    <div class=\"bc-excerpt-box\">&quot;High Charge NEO&quot;, frekans ve genli\u011fi ayarlayarak sinirleri ve kaslar\u0131 bireysel h\u00fccre d\u00fczeyinde etkili bir \u015fekilde uyar\u0131r...<\/div>\n                <\/div>\n                <div class=\"bc-thumbnail-box\">\n                    <a href=\"https:\/\/portal.hokuryu.info\/tr\/topics\/culture\/20170626.html\/\" target=\"_blank\">\n                        <div class=\"bc-img-zoom-wrap\">\n                            <img decoding=\"async\" src=\"https:\/\/lh3.googleusercontent.com\/S6wlm5KsMp8ykR-uCaUbc38g7YG1DDZ6JRZFZmWDYyanIf5NV5fXu7gH2gyk09KCv4aSCW0yUYrnzC_Ob-9fDFNRC2oHF-GZ4yYc0ZK_Ww_7pmLwwrG_5BT-3AbFuh4_gnfEzADbuKTe7d_8fdowJn9JK0cxPR4O40TK0pXkCGAHGKybXPNJnNF8vGq2iPDgRE9pX4EpvJDq40F0o2k8yfXPDsPias61IBn7c123xQr0PzjDG-lrFtKuOxNAPrl2iIGHtk46aqhDx78btxhNzQN0juhpq0DSN03Tn2pU6IkD3bInexA8m2UDO6JSvXxPUcYKoYSLlnTv7p7-Zt0tHZlU4RCTP0VYcCN44vfhN44ebJRT7-Setj8tniWqawsxqBUQtCD4tXDKzrYCh1t4b3_rAZ99LfgfKT2jyKgPafZJ479B2esXp7yLgtBx9Ui4zJcsJDgiG9xeY9nceA6l3I6nO5wnJHY9KOEgctTtSm3gfkaW9nh3b4_MdAts4yLDkY8ZJvhl6f43brvFYucLK-CtwMd-82pjx_iuLCXoIQdGr3-bw_A9pJqxxMDRqYRBSeTZmgBd9yI6p9dff7fOzh-Cvut7YgO-QKy852JlOF2hAnlM5MDaKY4OVxNo9qsLtVL9604KDgLYgzNe_MwJE5jWoFU9sX5rdNOIGd4jlQ=w2000-h1333-no\" alt=\"High Charge NEO (fizik tedavi cihaz\u0131) Hokuryu Ay\u00e7i\u00e7e\u011fi Osteopatik Klini\u011fi (Kitasorachi, Uryu B\u00f6lgesi, Hokuryu Kasabas\u0131) Hokkaido&#039;da bunu tan\u0131tan ilk yer! - Hokuryu Kasaba Portal\u0131 (Hokkaido) - Japonya&#039;n\u0131n 1 Numaral\u0131 Ay\u00e7i\u00e7e\u011fi K\u00f6y\u00fc\">\n                        <\/div>\n                    <\/a>\n                <\/div>\n            <\/div>\n        <\/div>\n\n        <div class=\"site-blogcard-premium\">\n            <div class=\"bc-label-custom\">\u0130lgili makaleler<\/div>\n            <div class=\"bc-flex-container\">\n                <div class=\"bc-main-text\">\n                    <div class=\"bc-title-link-box\">\n                        <a href=\"https:\/\/portal.hokuryu.info\/tr\/shiningpeople\/people\/20141120.html\/\" target=\"_blank\">Hikaru Tanimoto - Hokuryu Kasabas\u0131 Portal\u0131 (Hokkaido) - Japonya&#039;n\u0131n 1 numaral\u0131 ay\u00e7i\u00e7e\u011fi k\u00f6y\u00fc<\/a>\n                    <\/div>\n                    <div class=\"bc-excerpt-box\">2.100 n\u00fcfuslu ve 401.300 ki\u015filik ya\u015flanma oran\u0131na sahip, canl\u0131 bir kasaban\u0131n &quot;bug\u00fcnk\u00fc&quot; halini sizlere sunuyoruz. Ay\u00e7i\u00e7ekleri gibi, aileler uyum i\u00e7inde ya\u015f\u0131yor...<\/div>\n                <\/div>\n                <div class=\"bc-thumbnail-box\">\n                    <a href=\"https:\/\/portal.hokuryu.info\/tr\/shiningpeople\/people\/20141120.html\/\" target=\"_blank\">\n                        <div class=\"bc-img-zoom-wrap\">\n                            <img decoding=\"async\" src=\"https:\/\/lh5.googleusercontent.com\/-yNHWCn6cRU0\/VFIR2NzhD2I\/AAAAAAABhEM\/co22H863Y1w\/w1297-h865-no\/K5%2B63724\" alt=\"Hikaru Tanimoto - Hokuryu Kasabas\u0131 Portal\u0131 (Hokkaido) - Japonya&#039;n\u0131n 1 numaral\u0131 ay\u00e7i\u00e7e\u011fi k\u00f6y\u00fc\">\n                        <\/div>\n                    <\/a>\n                <\/div>\n            <\/div>\n        <\/div>\n<p>\u25c7 R\u00f6portaj ve metin: Ikuko Terauchi (foto\u011fraf\u00e7\u0131l\u0131k ve d\u00fczenleme asistan\u0131: Noboru Terauchi)<\/p>","protected":false},"excerpt":{"rendered":"<p>\uff12\uff10\uff12\uff14\u5e74\uff11\uff12\u6708\uff12\uff13\u65e5\uff08\u6708\uff09 \uff11\uff12\u6708\uff11\uff18\u65e5\uff08\u6c34\uff09\u3001\uff11\uff13\uff1a\uff13\uff10\u301c\uff11\uff15\uff1a\uff10\uff10\u3001\u751f\u6d3b\u7fd2\u6163\u75c5\u4e88\u9632\u306e\u305f\u3081\u306e\u300c\u30d8\u30eb\u30b7\u30fc\u8b1b\u5ea7\u300d\u304c\u3001\u5317\u7adc\u753a\u3059\u3053\u3084\u304b\u30bb\u30f3\u30bf\u30fc\u306b\u3066\u5b9f\u65bd\u3055\u308c\u307e\u3057\u305f\u3002 \u300c\u5bb6\u3067\u3067\u304d\u308b\u304b\u3093\u305f\u3093\u30b9\u30c8\u30ec\u30c3\u30c1\u3092\u7fd2\u304a\u3046\u300d [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":54188,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4,10,14],"tags":[],"class_list":["post-54144","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-cover-story","category-himawari-osteopathic-clinic","category-hokuryu-town"],"_links":{"self":[{"href":"https:\/\/portal.hokuryu.info\/tr\/wp-json\/wp\/v2\/posts\/54144","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/portal.hokuryu.info\/tr\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/portal.hokuryu.info\/tr\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/portal.hokuryu.info\/tr\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/portal.hokuryu.info\/tr\/wp-json\/wp\/v2\/comments?post=54144"}],"version-history":[{"count":0,"href":"https:\/\/portal.hokuryu.info\/tr\/wp-json\/wp\/v2\/posts\/54144\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/portal.hokuryu.info\/tr\/wp-json\/wp\/v2\/media\/54188"}],"wp:attachment":[{"href":"https:\/\/portal.hokuryu.info\/tr\/wp-json\/wp\/v2\/media?parent=54144"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/portal.hokuryu.info\/tr\/wp-json\/wp\/v2\/categories?post=54144"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/portal.hokuryu.info\/tr\/wp-json\/wp\/v2\/tags?post=54144"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}