{"id":28355,"date":"2026-03-13T12:13:43","date_gmt":"2026-03-13T09:13:43","guid":{"rendered":"https:\/\/iletim.istanbul.edu.tr\/?p=28355"},"modified":"2026-03-13T12:13:44","modified_gmt":"2026-03-13T09:13:44","slug":"zihni-ve-bedeni-esneten-spor","status":"publish","type":"post","link":"https:\/\/iletim.istanbul.edu.tr\/index.php\/2026\/03\/13\/zihni-ve-bedeni-esneten-spor\/","title":{"rendered":"Zihni ve Bedeni Esneten Spor\u00a0"},"content":{"rendered":"\n

Haber: Merve Arkan <\/strong><\/p>\n\n\n\n

Edit\u00f6r: Sena Sand\u0131k\u00e7\u0131 <\/strong><\/p>\n\n\n\n

\u0130stanbul, (\u0130\u00dc Haber Merkezi) – Modern ya\u015fam beraberinde yayg\u0131nl\u0131\u011f\u0131 artan pilates, egzersiz sporlar\u0131n\u0131n ba\u015f\u0131nda gelir.  Fizyoterapi alt temelli pilates e\u011fitmeni Rabia Tiken, 20. y\u00fczy\u0131ldan itibaren geni\u015f kitlelere tesir eden pilates hakk\u0131nda \u0130letim Gazetesi\u2019ne konu\u015ftu. <\/strong><\/p>\n\n\n\n

E\u011fitmen Rabia Tiken, pilatesi \u0130letim Gazetesi\u2019ne anlatt\u0131. <\/p>\n\n\n\n

Son y\u0131llar\u0131n en trend egzersiz sporlar\u0131ndan biri h\u00e2line gelen pilates, hem zihinsel hem de bedensel esnekli\u011fi sa\u011flaman\u0131n en \u00e7ok tercih edilen y\u00f6ntemlerinden biri. Pop\u00fclaritesi gitgide artan bu spor, 20. y\u00fczy\u0131l\u0131n ba\u015flar\u0131nda ortaya \u00e7\u0131k\u0131p; kaslar\u0131 g\u00fc\u00e7lendirme, esneklik kazanma ve post\u00fcr d\u00fczeltmenin \u00f6tesinde zihinleri de rahatlat\u0131r. <\/p>\n\n\n\n

\u0130nsan\u0131n kendi bedenini yeniden tan\u0131mas\u0131 <\/strong><\/p>\n\n\n\n

Pilatesi nefes, beden fark\u0131ndal\u0131\u011f\u0131 ve kontrol\u00fc bir araya getiren bir sistem ve insan\u0131n kendi bedenini yeniden tan\u0131ma s\u00fcreci olarak tan\u0131mlayan Tiken, bu sporun ki\u015finin g\u00fcnl\u00fck hayat\u0131na da tesir etti\u011fini, \u201cZamanla ki\u015fi sadece seansta de\u011fil g\u00fcnl\u00fck hayat\u0131nda da post\u00fcr\u00fcne, nas\u0131l durdu\u011funa, nas\u0131l oturdu\u011funa ve hareket etti\u011fine dikkat etmeye ba\u015flay\u0131p fark\u0131ndal\u0131k kazan\u0131yor. Duru\u015funu, hareketlerini ve nefesini daha bilin\u00e7li kullanmay\u0131 \u00f6\u011freniyor. Bu y\u00fczden pilates bir s\u00fcre sonra spor olman\u0131n \u00f6tesine ge\u00e7ip bir ya\u015fam tarz\u0131na d\u00f6n\u00fc\u015f\u00fcyor.\u201d s\u00f6zleriyle a\u00e7\u0131klad\u0131.<\/p>\n\n\n

\n
\"\"<\/figure><\/div>\n\n\n

Rutinle d\u00fczelen duru\u015f<\/strong><\/p>\n\n\n\n

Tiken, pilatesin haftada en az 2 kere yap\u0131lmas\u0131n\u0131n gereklili\u011fini vurgulayarak tam etkinin sa\u011flanabilmesi i\u00e7in haftada 3-4 kez uygulanmas\u0131n\u0131n en sa\u011fl\u0131kl\u0131s\u0131 oldu\u011funu belirtti. <\/strong>D\u00fczenli yap\u0131ld\u0131\u011f\u0131nda ki\u015finin hayat\u0131nda bir\u00e7ok de\u011fi\u015fimin g\u00f6zlemlenebilece\u011fini aktaran Tiken, bu de\u011fi\u015fimlerin en belirgin olan\u0131n\u0131n duru\u015f de\u011fi\u015fimi oldu\u011funu belirtti. Tiken, pilates sayesinde omuzlar\u0131n \u00f6ne d\u00fc\u015fmesinin azald\u0131\u011f\u0131n\u0131, s\u0131rt\u0131n daha dik h\u00e2le geldi\u011fini, esneklik ve hareket kontrol\u00fcn\u00fcn artt\u0131\u011f\u0131n\u0131 belirtti ve \u201cG\u00fcnl\u00fck hayatta daha az bel ve boyun a\u011fr\u0131s\u0131 ya\u015famak da s\u0131k s\u0131k kar\u015f\u0131la\u015ft\u0131\u011f\u0131m\u0131z de\u011fi\u015fimlerden\u201d ifadesini kulland\u0131.<\/p>\n\n\n\n

Bel, boyun ve duru\u015f bozuklu\u011fu gibi problemler ya\u015fayan ki\u015filer i\u00e7in de do\u011fru planland\u0131\u011f\u0131 ve kontroll\u00fc gidildi\u011finde olduk\u00e7a etkili bir spor oldu\u011funu s\u00f6yleyen Tiken, \u201cPilates \u00f6zellikle \u2018core\u2019 dedi\u011fimiz merkez kaslar\u0131 g\u00fc\u00e7lendirme konusunda \u00e7ok iyi bir y\u00f6ntem. Bu kaslar g\u00fc\u00e7lendik\u00e7e omurgaya binen y\u00fck azal\u0131yor ve duru\u015funuz d\u00fczeliyor\u201d s\u00f6zleriyle belirtti.<\/p>\n\n\n

\n
\"\"<\/figure><\/div>\n\n\n

Zihinleri de esneten spor<\/strong><\/p>\n\n\n\n

Tiken pilatesin etki alan\u0131n\u0131n yaln\u0131zca bedeni de\u011fil, zihni de kapsad\u0131\u011f\u0131n\u0131 \u015fu c\u00fcmlelerle anlatt\u0131:<\/p>\n\n\n\n

\u201cPilates, nefes ve odak gerektiren bir \u00e7al\u0131\u015fma oldu\u011fu i\u00e7in zihni de s\u00fcrecin i\u00e7ine dahil eder. Ki\u015filer kendilerini daha rahat ve dengede hissediyor. Bunun ba\u015fl\u0131ca sebebi de pilatesin denge odakl\u0131 da bir egzersiz olmas\u0131. Ayr\u0131ca nefesle \u00e7al\u0131\u015f\u0131ld\u0131\u011f\u0131 i\u00e7in stres seviyesi azal\u0131yor. Seans esnas\u0131nda g\u00fcnl\u00fck hayat\u0131n h\u0131z\u0131ndan uzakla\u015f\u0131yor ve kendi bedeninize odaklan\u0131yorsunuz ve bu da bir\u00e7ok ki\u015fide mental rahatlamay\u0131 sa\u011fl\u0131yor. Hatta sadece zihinlerini bo\u015faltmak i\u00e7in gelen bir\u00e7ok dan\u0131\u015fan\u0131m oluyor.\u201d<\/p>\n\n\n\n

Tiken, pilates sayesinde d\u00fczelen post\u00fcr\u00fcn ve dik duru\u015fun ki\u015filerde \u00f6zg\u00fcveni artt\u0131rd\u0131\u011f\u0131n\u0131 da belirtti. <\/p>\n\n\n\n

\u015eehir ya\u015fam\u0131n\u0131n vazge\u00e7ilmezi<\/strong><\/p>\n\n\n\n

Tiken pilatesin tan\u0131n\u0131rl\u0131\u011f\u0131n\u0131n ve bu spora g\u00f6sterilen ilginin her ge\u00e7en y\u0131l daha da artmas\u0131n\u0131n sebeplerini \u015fu s\u00f6zlerle a\u00e7\u0131klad\u0131: <\/p>\n\n\n

\n
\"\"
Pilates E\u011fitmeni Rabia Tiken<\/figcaption><\/figure><\/div>\n\n\n

\u201c\u00d6zellikle pandemi d\u00f6nemi ve sonras\u0131nda saatlerce s\u00fcren masa ba\u015f\u0131 \u00e7al\u0131\u015fmalar\u0131n\u0131n artmas\u0131yla hareketsiz bir ya\u015fam s\u00fcreci ba\u015flad\u0131. Bu da duru\u015f bozukluklar\u0131n\u0131 artt\u0131rd\u0131. Bu y\u00f6nde bir\u00e7ok doktor da \u00f6zellikle bu problemleri ya\u015fayan ki\u015filere pilatesi destekleyici bir egzersiz olarak \u00f6nermeye ba\u015flad\u0131. Bunun yan\u0131nda sosyal medyada da daha fazla g\u00f6r\u00fcn\u00fcr h\u00e2le gelmesi de pilatesi olumlu etkiledi.\u201d<\/p>\n\n\n\n

Pilatesin art\u0131k ge\u00e7ici bir trend olmaktan \u00e7\u0131kt\u0131\u011f\u0131n\u0131 ve g\u00fcnl\u00fck ya\u015fam al\u0131\u015fkanl\u0131klar\u0131ndan biri oldu\u011funu belirten Tiken, pilatesin insanlarda sa\u011fl\u0131kl\u0131 ya\u015fam <\/strong>bilincinin artmas\u0131yla birlikte kal\u0131c\u0131 bir spor h\u00e2lini ald\u0131\u011f\u0131n\u0131 s\u00f6yledi ve d\u00fcnya \u00e7ap\u0131nda da uzun s\u00fcredir uygulanan bir egzersiz sistemi oldu\u011funu belirtti.<\/p>\n\n\n\n

Herkes i\u00e7in pilates<\/strong><\/p>\n\n\n\n

Tiken, pilatesin ya\u015f ve cinsiyet fark etmeksizin herkesin hayat\u0131na dahil etmesi gereken bir al\u0131\u015fkanl\u0131k oldu\u011funu a\u00e7\u0131klad\u0131 ve \u015fu s\u00f6zlerle ifade etti:<\/p>\n\n\n\n

\u201cPilatesin sadece kad\u0131nlara \u00f6zel bir spor olarak an\u0131lmamas\u0131 laz\u0131m. Ki\u015finin v\u00fccudunun ne hissetti\u011fine, ne istedi\u011fine ve neye ihtiyac\u0131 oldu\u011funa y\u00f6nelik programlarla herkesin yapabilece\u011fi bir spor.\u201d<\/p>\n\n\n\n

Pilateste erkeklerin kad\u0131nlardan daha \u00e7ok zorlanmas\u0131n\u0131n sebebinin anatomik ve fizyolojik farkl\u0131l\u0131k oldu\u011funu ifade eden Tiken, kad\u0131nlar\u0131n erkeklerden daha esnek bir yap\u0131ya sahip oldu\u011funu s\u00f6yledi. Tiken, \u00f6zellikle fitness yapan erkeklerin pilateste daha \u00e7ok zorland\u0131\u011f\u0131n\u0131 ekleyerek sebebini, \u201cFitness\u2019ta daha b\u00fcy\u00fck kas gruplar\u0131 hedef al\u0131n\u0131rken pilateste daha k\u00fc\u00e7\u00fck kas gruplar\u0131 hedef al\u0131n\u0131yor. Pilates sadece esneme odakl\u0131 bir spor de\u011fil. Fitness\u2019\u00e7\u0131 olup pilatesi deneyimleyenlerden \u2018Fitness’ta yorulmad\u0131\u011f\u0131m kadar pilateste yoruldum\u2019 gibi s\u00f6ylemler de duydum\u2019\u2019 \u015feklinde a\u00e7\u0131klad\u0131.<\/p>\n\n\n\n

Bir fizyoterapi y\u00f6ntemi<\/strong><\/p>\n\n\n\n

Fizyoterapide uygulanan <\/strong>bir\u00e7ok hareketin pilateste de uyguland\u0131\u011f\u0131n\u0131 ifade eden Tiken, pilates e\u011fitmenlerinin anatomi bilgisine ve fizyoterapi altyap\u0131s\u0131na sahip olmas\u0131n\u0131n olduk\u00e7a \u00f6nemli oldu\u011funu vurgulad\u0131. <\/strong><\/p>\n\n\n\n

<\/p>\n","protected":false},"excerpt":{"rendered":"

Haber: Merve Arkan  Edit\u00f6r: Sena Sand\u0131k\u00e7\u0131  \u0130stanbul, (\u0130\u00dc Haber Merkezi) – Modern ya\u015fam beraberinde yayg\u0131nl\u0131\u011f\u0131 artan pilates, egzersiz sporlar\u0131n\u0131n ba\u015f\u0131nda gelir.  Fizyoterapi alt temelli pilates e\u011fitmeni Rabia Tiken, 20. y\u00fczy\u0131ldan itibaren geni\u015f kitlelere tesir eden pilates hakk\u0131nda \u0130letim Gazetesi\u2019ne konu\u015ftu.  E\u011fitmen Rabia Tiken, pilatesi \u0130letim Gazetesi\u2019ne anlatt\u0131.  Son y\u0131llar\u0131n en trend egzersiz sporlar\u0131ndan biri h\u00e2line […]<\/p>\n","protected":false},"author":14,"featured_media":28356,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"jnews-multi-image_gallery":[],"jnews_single_post":{"format":"standard"},"jnews_primary_category":[],"jnews_social_meta":[],"jnews_override_counter":[],"footnotes":""},"categories":[25,1,159,28,34,178,2085,2348,32,33,35],"tags":[3987,3986,300,43,3755,3984,3985,2546,3463,439],"class_list":["post-28355","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-egitim","category-genel","category-sag-manset","category-istanbul","category-universite","category-fakultemizden","category-manset-haber","category-manset-yani","category-saglik","category-spor","category-yasam","tag-durus","tag-egzersiz","tag-iletim","tag-istanbul-universitesi","tag-merve-arkan","tag-pilates","tag-rabia-tiken","tag-saglikli-yasam","tag-sena-sandikci","tag-spor"],"_links":{"self":[{"href":"https:\/\/iletim.istanbul.edu.tr\/index.php\/wp-json\/wp\/v2\/posts\/28355","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/iletim.istanbul.edu.tr\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/iletim.istanbul.edu.tr\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/iletim.istanbul.edu.tr\/index.php\/wp-json\/wp\/v2\/users\/14"}],"replies":[{"embeddable":true,"href":"https:\/\/iletim.istanbul.edu.tr\/index.php\/wp-json\/wp\/v2\/comments?post=28355"}],"version-history":[{"count":7,"href":"https:\/\/iletim.istanbul.edu.tr\/index.php\/wp-json\/wp\/v2\/posts\/28355\/revisions"}],"predecessor-version":[{"id":28367,"href":"https:\/\/iletim.istanbul.edu.tr\/index.php\/wp-json\/wp\/v2\/posts\/28355\/revisions\/28367"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/iletim.istanbul.edu.tr\/index.php\/wp-json\/wp\/v2\/media\/28356"}],"wp:attachment":[{"href":"https:\/\/iletim.istanbul.edu.tr\/index.php\/wp-json\/wp\/v2\/media?parent=28355"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/iletim.istanbul.edu.tr\/index.php\/wp-json\/wp\/v2\/categories?post=28355"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/iletim.istanbul.edu.tr\/index.php\/wp-json\/wp\/v2\/tags?post=28355"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}