{"id":24749,"date":"2026-03-15T09:10:23","date_gmt":"2026-03-15T09:10:23","guid":{"rendered":"https:\/\/jera-cargo.com\/?p=24749"},"modified":"2026-03-06T18:44:40","modified_gmt":"2026-03-06T18:44:40","slug":"idmancilar-ucun-zd-riski-v-yuk-idarciliyi-saslari","status":"publish","type":"post","link":"https:\/\/jera-cargo.com\/en\/idmancilar-ucun-zd-riski-v-yuk-idarciliyi-saslari\/","title":{"rendered":"Idman\u00e7\u0131lar \u00fc\u00e7\u00fcn z\u0259d\u0259 riski v\u0259 y\u00fck idar\u0259\u00e7iliyi \u0259saslar\u0131"},"content":{"rendered":"<div class=\"bt_rc_container\"><p><title>Idman\u00e7\u0131lar \u00fc\u00e7\u00fcn z\u0259d\u0259 riski v\u0259 y\u00fck idar\u0259\u00e7iliyi \u0259saslar\u0131<\/title><\/p>\n<h1>Az\u0259rbaycan idman\u00e7\u0131lar\u0131 &#8211; z\u0259d\u0259l\u0259rd\u0259n qorunmaq \u00fc\u00e7\u00fcn y\u00fck\u00fc nec\u0259 idar\u0259 etm\u0259k olar<\/h1>\n<p>Pe\u015f\u0259kar v\u0259 h\u0259v\u0259skar idman\u00e7\u0131lar \u00fc\u00e7\u00fcn \u0259n b\u00f6y\u00fck probleml\u0259rd\u0259n biri h\u0259ddind\u0259n art\u0131q y\u00fckl\u0259nm\u0259 v\u0259 onun n\u0259tic\u0259sind\u0259 ba\u015f ver\u0259n z\u0259d\u0259l\u0259rdir. Az\u0259rbaycanda futbol, g\u00fcl\u0259\u015f, c\u00fcdo, boks kimi populyar idman n\u00f6vl\u0259ri il\u0259 m\u0259\u015f\u011ful olanlar tez-tez bu \u00e7\u0259tinlikl\u0259rl\u0259 \u00fczl\u0259\u015firl\u0259r. Bu m\u0259qal\u0259d\u0259, z\u0259d\u0259 riskini minimuma endirm\u0259k \u00fc\u00e7\u00fcn m\u00fcasir idman elminin t\u00f6vsiy\u0259 etdiyi y\u00fck idar\u0259\u00e7iliyi, c\u0259dv\u0259ll\u0259\u015fdirm\u0259 v\u0259 b\u0259rpa metodlar\u0131n\u0131 add\u0131m-add\u0131m izah ed\u0259c\u0259yik. M\u0259s\u0259l\u0259n, <a href=\"https:\/\/mostbet-giris-az.org\/\">https:\/\/mostbet-giris-az.org\/<\/a> kimi resurslar idman t\u0259dbirl\u0259ri haqq\u0131nda m\u0259lumat ver\u0259rk\u0259n, idman\u00e7\u0131lar\u0131n sa\u011flaml\u0131\u011f\u0131 v\u0259 performans\u0131 \u0259sas diqq\u0259t m\u0259rk\u0259zind\u0259 olmal\u0131d\u0131r. G\u0259lin, bu m\u00fcr\u0259kk\u0259b prosesi sad\u0259 hiss\u0259l\u0259r\u0259 ay\u0131raq.<\/p>\n<h2>Z\u0259d\u0259 riski n\u0259dir v\u0259 onu n\u0259 art\u0131r\u0131r<\/h2>\n<p>Z\u0259d\u0259 riski, idman\u00e7\u0131n\u0131n m\u0259\u015fq v\u0259 yar\u0131\u015f zaman\u0131 fiziki z\u0259d\u0259 alma ehtimal\u0131n\u0131 ifad\u0259 edir. Bu riski anlamaq, onunla m\u00fcbariz\u0259nin ilk add\u0131m\u0131d\u0131r. Risk yaln\u0131z a\u011f\u0131r \u00e7\u0259kid\u0259n deyil, bir \u00e7ox amill\u0259rin birl\u0259\u015fm\u0259sind\u0259n yaran\u0131r. For background definitions and terminology, refer to <a href=\"https:\/\/www.premierleague.com\/\">Premier League official site<\/a>.<\/p>\n<ul>\n<li>H\u0259ddind\u0259n art\u0131q istifad\u0259 z\u0259d\u0259l\u0259ri: Eyni h\u0259r\u0259k\u0259tin \u00e7ox vaxt t\u0259krar\u0131 (m\u0259s\u0259l\u0259n, tennis\u00e7inin dirs\u0259yind\u0259).<\/li>\n<li>K\u0259skin travma: Ani d\u00fc\u015fm\u0259, \u00e7arpma v\u0259 ya burulma n\u0259tic\u0259sind\u0259 ba\u015f verir.<\/li>\n<li>Qeyri-kafi istil\u0259\u015fm\u0259: Soyuq \u0259z\u0259l\u0259l\u0259rin intensiv i\u015f\u0259 ba\u015flamas\u0131.<\/li>\n<li>D\u00fczg\u00fcn olmayan texnika: H\u0259r\u0259k\u0259tin s\u0259hv yerin\u0259 yetirilm\u0259si.<\/li>\n<li>Yor\u011funluq: \u018fz\u0259l\u0259l\u0259rin b\u0259rpa olunmamas\u0131 v\u0259 diqq\u0259tin azalmas\u0131.<\/li>\n<li>Yanl\u0131\u015f avadanl\u0131q: Ayaqqab\u0131, qoruyucu vasit\u0259l\u0259rin uy\u011funsuzlu\u011fu.<\/li>\n<li>Psixoloji g\u0259rginlik: Stressin b\u0259d\u0259n\u0259 m\u0259nfi t\u0259siri.<\/li>\n<li>Qidalanma v\u0259 su balans\u0131n\u0131n pozulmas\u0131: \u018fz\u0259l\u0259l\u0259rin enerji v\u0259 b\u0259rpa m\u0259nb\u0259l\u0259rinin \u00e7at\u0131\u015fmazl\u0131\u011f\u0131.<\/li>\n<li>Ya\u015f v\u0259 irsi amill\u0259r: M\u00fc\u0259yy\u0259n ya\u015f h\u0259ddi v\u0259 orqanizmin f\u0259rdi x\u00fcsusiyy\u0259tl\u0259ri.<\/li>\n<li>M\u00f6vs\u00fcmi ke\u00e7id: Havan\u0131n k\u0259skin d\u0259yi\u015fm\u0259si (m\u0259s\u0259l\u0259n, pay\u0131z-q\u0131\u015f d\u00f6vr\u00fc Az\u0259rbaycanda).<\/li>\n<\/ul>\n<h2>Y\u00fck idar\u0259\u00e7iliyi &#8211; n\u0259 \u00fc\u00e7\u00fcn vacibdir<\/h2>\n<p>Y\u00fck idar\u0259\u00e7iliyi, idman\u00e7\u0131n\u0131n m\u0259\u015fq v\u0259 yar\u0131\u015flarda qar\u015f\u0131la\u015fd\u0131\u011f\u0131 fiziki v\u0259 psixoloji stressi planl\u0131 \u015f\u0259kild\u0259 t\u0259nziml\u0259m\u0259k elmidir. Onun m\u0259qs\u0259di performans\u0131 y\u00fcks\u0259ltm\u0259k, eyni zamanda z\u0259d\u0259 riskini aradan qald\u0131rmaqd\u0131r. Az\u0259rbaycan idman m\u0259kt\u0259bl\u0259rind\u0259 bu prinsip getdikc\u0259 daha \u00e7ox diqq\u0259t m\u0259rk\u0259zin\u0259 \u00e7evrilir.<\/p>\n<p>Y\u00fck idar\u0259\u00e7iliyinin \u0259sas prinsipl\u0259ri a\u015fa\u011f\u0131dak\u0131lard\u0131r:<\/p>\n<ol>\n<li>Proqressiv art\u0131m: Y\u00fck\u00fcn t\u0259dric\u0259n, h\u0259ft\u0259l\u0259r v\u0259 aylar \u0259rzind\u0259 art\u0131r\u0131lmas\u0131.<\/li>\n<li>F\u0259rdil\u0259\u015fdirm\u0259: H\u0259r idman\u00e7\u0131n\u0131n ya\u015f\u0131, cinsi, haz\u0131rl\u0131q s\u0259viyy\u0259si v\u0259 b\u0259rpa qabiliyy\u0259tin\u0259 uy\u011fun plan.<\/li>\n<li>D\u0259yi\u015fk\u0259nlik: Y\u00fck\u00fcn intensivliyi, h\u0259cmi v\u0259 n\u00f6v\u00fcn\u00fcn d\u0259yi\u015fdirilm\u0259si (m\u0259s\u0259l\u0259n, a\u011f\u0131r v\u0259 y\u00fcng\u00fcl m\u0259\u015fq g\u00fcnl\u0259ri).<\/li>\n<li>Monitorinq: \u0130dman\u00e7\u0131n\u0131n v\u0259ziyy\u0259tinin daimi \u00f6l\u00e7\u00fclm\u0259si v\u0259 qiym\u0259tl\u0259ndirilm\u0259si.<\/li>\n<li>Uzunm\u00fcdd\u0259tli planla\u015fd\u0131rma: M\u00f6vs\u00fcm, il v\u0259 h\u0259tta karyera \u00fczr\u0259 perspektivli bax\u0131\u015f.<\/li>\n<\/ol>\n<h2>C\u0259dv\u0259ll\u0259\u015fdirm\u0259 &#8211; m\u0259\u015fq v\u0259 yar\u0131\u015flar\u0131n a\u011f\u0131ll\u0131 plan\u0131<\/h2>\n<p>D\u00fczg\u00fcn c\u0259dv\u0259l, y\u00fck idar\u0259\u00e7iliyinin \u0259sas da\u015f\u0131d\u0131r. Bu, t\u0259kc\u0259 m\u0259\u015fq saatlar\u0131n\u0131 deyil, h\u0259m d\u0259 yar\u0131\u015flar\u0131n tezliyini, s\u0259yah\u0259t vaxt\u0131n\u0131 v\u0259 iqlim adaptasiyas\u0131n\u0131 n\u0259z\u0259r\u0259 al\u0131r. Az\u0259rbaycan\u0131n regionlar\u0131nda (da\u011fl\u0131q, d\u00fcz\u0259nlik) yar\u0131\u015fan idman\u00e7\u0131lar \u00fc\u00e7\u00fcn bu x\u00fcsusil\u0259 vacibdir.<\/p>\n<p><img src=\"https:\/\/artbetting-uz.com\/wp-content\/uploads\/2021\/01\/mostbet_app_apk_1.png\" alt=\"https:\/\/mostbet-giris-az.org\/\" loading=\"lazy\"><\/p>\n<p>A\u015fa\u011f\u0131dak\u0131 c\u0259dv\u0259l, n\u00fcmun\u0259vi bir h\u0259ft\u0259lik m\u0259\u015fq d\u00f6vr\u00fcnd\u0259 y\u00fck\u00fcn nec\u0259 paylanmas\u0131n\u0131 g\u00f6st\u0259rir. Bu, futbol\u00e7u \u00fc\u00e7\u00fcn n\u00fcmun\u0259dir, lakin prinsipl\u0259r dig\u0259r idman n\u00f6vl\u0259ri \u00fc\u00e7\u00fcn d\u0259 ke\u00e7\u0259rlidir. For background definitions and terminology, refer to <a href=\"https:\/\/en.wikipedia.org\/wiki\/Video_assistant_referee\">VAR explained<\/a>.<\/p>\n<table>\n<thead>\n<tr>\n<th>H\u0259ft\u0259nin g\u00fcn\u00fc<\/th>\n<th>\u018fsas fokus<\/th>\n<th>Y\u00fck intensivliyi<\/th>\n<th>B\u0259rpa aktivliyi<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>Bazar ert\u0259si<\/td>\n<td>Texniki i\u015f + g\u00fcc m\u0259\u015fqi<\/td>\n<td>Y\u00fcks\u0259k<\/td>\n<td>Y\u00fcng\u00fcl uzanma, k\u00f6p\u00fck rulon<\/td>\n<\/tr>\n<tr>\n<td>\u00c7\u0259r\u015f\u0259nb\u0259 ax\u015fam\u0131<\/td>\n<td>Taktiki m\u0259\u015fq + s\u00fcr\u0259t<\/td>\n<td>Orta-Y\u00fcks\u0259k<\/td>\n<td>Aktiv b\u0259rpa (\u00fczg\u00fc\u00e7\u00fcl\u00fck)<\/td>\n<\/tr>\n<tr>\n<td>\u00c7\u0259r\u015f\u0259nb\u0259<\/td>\n<td>Yar\u0131m\u015fidd\u0259tli oyun<\/td>\n<td>Orta<\/td>\n<td>K\u00f6p\u00fck rulon, masaj<\/td>\n<\/tr>\n<tr>\n<td>C\u00fcm\u0259 ax\u015fam\u0131<\/td>\n<td>G\u00fcc m\u0259\u015fqi (yuxar\u0131 b\u0259d\u0259n)<\/td>\n<td>Y\u00fcks\u0259k<\/td>\n<td>Passiv istirah\u0259t<\/td>\n<\/tr>\n<tr>\n<td>C\u00fcm\u0259<\/td>\n<td>Y\u00fck\u00fcn azald\u0131lmas\u0131 &#8211; texnika<\/td>\n<td>\u00c7ox a\u015fa\u011f\u0131<\/td>\n<td>Psixoloji haz\u0131rl\u0131q<\/td>\n<\/tr>\n<tr>\n<td>\u015e\u0259nb\u0259<\/td>\n<td>Yar\u0131\u015f<\/td>\n<td>Maksimum<\/td>\n<td>D\u0259rhal sonra: soyutma<\/td>\n<\/tr>\n<tr>\n<td>Bazar<\/td>\n<td>Tam istirah\u0259t g\u00fcn\u00fc<\/td>\n<td>Yoxdur<\/td>\n<td>Passiv b\u0259rpa, ail\u0259 vaxt\u0131<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>C\u0259dv\u0259ll\u0259\u015fdirm\u0259d\u0259 \u0259n vacib amill\u0259rd\u0259n biri d\u0259 yar\u0131\u015flar aras\u0131ndak\u0131 intervald\u0131r. Tez-tez y\u00fcks\u0259k s\u0259viyy\u0259li yar\u0131\u015flar (m\u0259s\u0259l\u0259n, yerli \u00e7empionat v\u0259 Avropa kuboklar\u0131) b\u0259d\u0259nin b\u0259rpa imkan\u0131n\u0131 a\u015fa sal\u0131r.<\/p>\n<h3>M\u00f6vs\u00fcmd\u0259nk\u0259nar haz\u0131rl\u0131q d\u00f6vr\u00fcn\u00fcn rolu<\/h3>\n<p>Az\u0259rbaycanda m\u00f6vs\u00fcmd\u0259nk\u0259nar d\u00f6vr ad\u0259t\u0259n yay v\u0259 q\u0131\u015f aylar\u0131na t\u0259sad\u00fcf edir. Bu d\u00f6vr y\u00fck idar\u0259\u00e7iliyi \u00fc\u00e7\u00fcn q\u0131z\u0131l f\u00fcrs\u0259tdir. Burada \u0259sas m\u0259qs\u0259d \u00fcmumi fiziki haz\u0131rl\u0131\u011f\u0131 art\u0131rmaq, z\u0259if \u0259laq\u0259l\u0259ri g\u00fccl\u0259ndirm\u0259k v\u0259 \u0259vv\u0259lki m\u00f6vs\u00fcm\u00fcn yor\u011funlu\u011funu aradan qald\u0131rmaqd\u0131r. Bu d\u00f6vrd\u0259 y\u00fck\u00fcn t\u0259bi\u0259ti d\u0259yi\u015fir: daha \u00e7ox g\u00fcc, d\u00f6z\u00fcml\u00fcl\u00fck v\u0259 \u00fcmumi b\u0259d\u0259n inki\u015faf\u0131 \u00fczr\u0259 i\u015f apar\u0131l\u0131r, x\u00fcsusi texniki elementl\u0259r\u0259 daha az vaxt ayr\u0131l\u0131r.<\/p>\n<h2>B\u0259rpa prosesi &#8211; idman elminin t\u00f6vsiy\u0259l\u0259ri<\/h2>\n<p>B\u0259rpa, y\u00fck idar\u0259\u00e7iliyinin ayr\u0131lmaz hiss\u0259sidir. Performans\u0131n yax\u015f\u0131la\u015fmas\u0131 \u0259slind\u0259 m\u0259\u015fq zaman\u0131 deyil, b\u0259rpa zaman\u0131 ba\u015f verir. B\u0259rpa yaln\u0131z yatmaq deyil, aktiv v\u0259 passiv \u00fcsullar\u0131n birl\u0259\u015fm\u0259sidir.<\/p>\n<ul>\n<li>Yuxu: H\u0259r g\u00fcn 7-9 saat keyfiyy\u0259tli yuxu \u0259sas hormonlar\u0131n (o c\u00fcml\u0259d\u0259n b\u00f6y\u00fcm\u0259 hormonunun) ifraz\u0131n\u0131 t\u0259nziml\u0259yir.<\/li>\n<li>Qidalanma: M\u0259\u015fqd\u0259n sonra 30-45 d\u0259qiq\u0259 \u0259rzind\u0259 z\u00fclal v\u0259 karbohidratlar\u0131n q\u0259bulu \u0259z\u0259l\u0259 b\u0259rpas\u0131n\u0131 s\u00fcr\u0259tl\u0259ndirir. Az\u0259rbaycan m\u0259tb\u0259xind\u0259ki l\u0259ng\u0259, pendir, qoz-f\u0131nd\u0131q yax\u015f\u0131 se\u00e7im ola bil\u0259r.<\/li>\n<li>Hidratasiya: Su balans\u0131. \u0130sti yay aylar\u0131nda Bak\u0131da v\u0259 ya G\u0259nc\u0259d\u0259 m\u0259\u015fq ed\u0259rk\u0259n su itkisi x\u00fcsusil\u0259 y\u00fcks\u0259k olur.<\/li>\n<li>Aktiv b\u0259rpa: M\u0259\u015fq sonras\u0131 y\u00fcng\u00fcl qa\u00e7\u0131\u015f, \u00fczg\u00fc\u00e7\u00fcl\u00fck, velosiped &#8211; bu qan d\u00f6vran\u0131n\u0131 yax\u015f\u0131la\u015fd\u0131r\u0131r v\u0259 t\u0259r madd\u0259l\u0259rinin at\u0131lmas\u0131n\u0131 asanla\u015fd\u0131r\u0131r.<\/li>\n<li>K\u00f6p\u00fck rulon (foam rolling) v\u0259 \u00f6z-\u00f6z\u00fcn\u0259 masaj: \u018fz\u0259l\u0259 lifl\u0259rini bo\u015fald\u0131r, h\u0259r\u0259k\u0259tlilik art\u0131r.<\/li>\n<li>Krioterapiya v\u0259 isti m\u00fcalic\u0259: Soyuq vannalar v\u0259 ya sauna (m\u00fcmk\u00fcn olduqda).<\/li>\n<li>Psixoloji aspekt: Meditasiya, n\u0259f\u0259s m\u0259\u015fql\u0259ri v\u0259 ya sad\u0259c\u0259 idmandan k\u0259nar maraqlarla m\u0259\u015f\u011ful olmaq.<\/li>\n<\/ul>\n<h2>\u0130dman elmind\u0259n istifad\u0259 &#8211; monitorinq v\u0259 texnologiyalar<\/h2>\n<p>M\u00fcasir idman elmi art\u0131q f\u0259rdi hissl\u0259r\u0259 deyil, d\u0259qiq m\u0259lumatlara \u0259saslan\u0131r. Az\u0259rbaycan idman qurumlar\u0131 da bu texnologiyalara getdikc\u0259 daha \u00e7ox investisiya qoyurlar.<\/p>\n<p>Monitorinq \u00fc\u00e7\u00fcn istifad\u0259 olunan \u0259sas g\u00f6st\u0259ricil\u0259r:<\/p>\n<ol>\n<li>\u00dcr\u0259k d\u0259r\u0259c\u0259si: \u0130stirah\u0259t zaman\u0131 \u00fcr\u0259k d\u0259r\u0259c\u0259si v\u0259 onun d\u0259yi\u015fk\u0259nliyi yor\u011funlu\u011fun \u0259sas g\u00f6st\u0259ricisidir.<\/li>\n<li>Subyektiv yor\u011funluq hissi: \u0130dman\u00e7\u0131n\u0131n h\u0259r g\u00fcn \u00abnec\u0259 hiss edir\u0259m\u00bb sual\u0131na 1-d\u0259n 10-a q\u0259d\u0259r qiym\u0259t verm\u0259si.<\/li>\n<li>Y\u00fck\u00fcn h\u0259cmi v\u0259 intensivliyi: GPS saatlar\u0131 il\u0259 qa\u00e7\u0131lan m\u0259saf\u0259, s\u00fcr\u0259t, s\u00fcr\u0259tl\u0259nm\u0259 say\u0131.<\/li>\n<li>Yuxunun monitorinqi: A\u011f\u0131ll\u0131 saatlar il\u0259 yuxunun keyfiyy\u0259ti v\u0259 d\u0259rinliyinin \u00f6l\u00e7\u00fclm\u0259si.<\/li>\n<li>Biokimy\u0259vi analizl\u0259r: Qanda d\u0259mir, D vitamini, kortizol s\u0259viyy\u0259sinin m\u00fcnt\u0259z\u0259m yoxlan\u0131lmas\u0131.<\/li>\n<\/ol>\n<p>Bu m\u0259lumatlar toplan\u0131r v\u0259 t\u0259hlil edilir. M\u0259s\u0259l\u0259n, idman\u00e7\u0131n\u0131n istirah\u0259t \u00fcr\u0259k d\u0259r\u0259c\u0259si ad\u0259t\u0259n 50-dirs\u0259, bir g\u00fcn s\u0259h\u0259r 60 olarsa, bu, b\u0259d\u0259nin h\u0259l\u0259 b\u0259rpa olunmad\u0131\u011f\u0131n\u0131 v\u0259 ya x\u0259st\u0259liyin ba\u015flad\u0131\u011f\u0131n\u0131 g\u00f6st\u0259r\u0259 bil\u0259r. Bu zaman m\u0259\u015fq plan\u0131 d\u0259rhal d\u0259yi\u015fdirilir &#8211; y\u00fck azald\u0131l\u0131r v\u0259 ya tam istirah\u0259t t\u0259yin edilir.<\/p>\n<p><img src=\"https:\/\/mostbetazerbaijan.org\/wp-content\/uploads\/2025\/09\/mostbet-mobil-ttbiqi-xususiyytlr-v-ustunluklr-1024x576.webp\" alt=\"https:\/\/mostbet-giris-az.org\/\" loading=\"lazy\"><\/p>\n<h2>G\u0259nc idman\u00e7\u0131lar \u00fc\u00e7\u00fcn x\u00fcsusi riskl\u0259r<\/h2>\n<p>Az\u0259rbaycanda u\u015faq v\u0259 g\u0259ncl\u0259rin idmana erk\u0259n ba\u015flamas\u0131 \u00e7ox yayg\u0131nd\u0131r. Onlar\u0131n orqanizmi h\u0259l\u0259 inki\u015faf etdiyi \u00fc\u00e7\u00fcn y\u00fck idar\u0259\u00e7iliyi x\u00fcsusi diqq\u0259t t\u0259l\u0259b edir. \u018fsas problem \u00abh\u0259ddind\u0259n art\u0131q ixtisasla\u015fma\u00bbd\u0131r &#8211; u\u015fa\u011f\u0131n \u00e7ox erk\u0259n ya\u015fdan yaln\u0131z bir idman n\u00f6v\u00fc il\u0259 m\u0259\u015f\u011ful olmas\u0131 v\u0259 eyni h\u0259r\u0259k\u0259t qruplar\u0131n\u0131n daimi t\u0259krar\u0131. Bu, b\u00f6y\u00fcm\u0259 l\u00f6vh\u0259l\u0259rin\u0259 ziyan vura bil\u0259r v\u0259 karyeras\u0131 qurtarmam\u0131\u015f uzunm\u00fcdd\u0259tli z\u0259d\u0259l\u0259r\u0259 s\u0259b\u0259b ola bil\u0259r.<\/p>\n<p>G\u0259nc idman\u00e7\u0131lar \u00fc\u00e7\u00fcn t\u00f6vsiy\u0259l\u0259r:<\/p>\n<ul>\n<li>\u00c7oxsayl\u0131 idman n\u00f6vl\u0259ri: Ki\u00e7ik ya\u015flar\u0131nda m\u00fcxt\u0259lif idman n\u00f6vl\u0259ri il\u0259 m\u0259\u015f\u011ful olmaq \u00fcmumi fiziki inki\u015faf\u0131 stimulla\u015fd\u0131r\u0131r.<\/li>\n<li>Y\u00fck\u00fcn miqdar\u0131ndan \u00e7ox keyfiyy\u0259tin\u0259 diqq\u0259t: Texnikan\u0131n m\u00fck\u0259mm\u0259l \u00f6yr\u0259nilm\u0259si.<\/li>\n<li>M\u0259cburi istirah\u0259t g\u00fcnl\u0259ri: H\u0259ft\u0259d\u0259 \u0259n az\u0131 1-2 tam istirah\u0259t g\u00fcn\u00fc.<\/li>\n<li>Valideyn v\u0259 m\u0259\u015fq\u00e7il\u0259rin t\u0259hsili: U\u015fa\u011f\u0131n \u015fikay\u0259tl\u0259rin\u0259 qulaq asmaq v\u0259 \u00aba\u011fr\u0131s\u0131z, qazanc yoxdur\u00bb kimi k\u00f6hn\u0259 \u015f\u00fcar\u0131 r\u0259dd etm\u0259k.<\/li>\n<li>B\u00f6y\u00fcm\u0259 atlamalar\u0131n\u0131n monitorinqi: S\u00fcr\u0259tli b\u00f6y\u00fcm\u0259 d\u00f6vrl\u0259rind\u0259 \u0259z\u0259l\u0259l\u0259r v\u0259 s\u00fcm\u00fckl\u0259r aras\u0131nda tarazl\u0131q pozula bil\u0259r, bu da z\u0259d\u0259 riskini art\u0131r\u0131r.<\/li>\n<\/ul>\n<h2>Pe\u015f\u0259kar karyera \u00fc\u00e7\u00fcn uzunm\u00fcdd\u0259tli plan<\/h2>\n<p>Y\u00fck idar\u0259\u00e7iliyi t\u0259kc\u0259 bir m\u00f6vs\u00fcm \u00fc\u00e7\u00fcn deyil, b\u00fct\u00fcn karyera boyu planla\u015fd\u0131r\u0131lmal\u0131d\u0131r. Uzun v\u0259 u\u011furlu karyera \u00fc\u00e7\u00fcn idman\u00e7\u0131 il\u0259 m\u0259\u015fq\u00e7i, h\u0259kim, fizioterapevt v\u0259 psixoloqun bir komanda kimi i\u015fl\u0259m\u0259si vacibdir. Az\u0259rbaycan idman\u0131nda bu yana\u015fma getdikc\u0259 daha \u00e7ox t\u0259tbiq olunur.<\/p>\n<p>Karyera boyu y\u00fck idar\u0259\u00e7iliyinin m\u0259rh\u0259l\u0259l\u0259ri<\/p>\n<p>Bu planla\u015fd\u0131rma idman\u00e7\u0131n\u0131n ya\u015f\u0131na v\u0259 inki\u015faf m\u0259rh\u0259l\u0259sin\u0259 uy\u011fun olaraq d\u0259yi\u015fir. G\u0259nclik d\u00f6vr\u00fcnd\u0259 \u00fcmumi fiziki haz\u0131rl\u0131q v\u0259 texnika \u0259saslar\u0131 qoyulur. \u018fsas \u00e7\u0259ki art\u0131m\u0131 v\u0259 y\u00fcks\u0259k intensivlikli m\u0259\u015fql\u0259r \u00fc\u00e7\u00fcn optimal vaxt yetkinlik d\u00f6vr\u00fcn\u0259 t\u0259sad\u00fcf edir. Karyeran\u0131n sonuna yax\u0131n is\u0259 diqq\u0259t y\u00fck\u00fcn idar\u0259 edilm\u0259sin\u0259 v\u0259 b\u0259rpa prosesl\u0259rin\u0259 daha \u00e7ox y\u00f6n\u0259ldilir, performans\u0131n uzun m\u00fcdd\u0259t saxlanmas\u0131 m\u0259qs\u0259dil\u0259.<\/p>\n<p>M\u00fcasir yana\u015fma idman\u00e7\u0131n\u0131n b\u0259d\u0259ninin siqnalar\u0131na h\u00f6rm\u0259t etm\u0259yi v\u0259 uzunm\u00fcdd\u0259tli sa\u011flaml\u0131\u011f\u0131 q\u0131sam\u00fcdd\u0259tli n\u0259tic\u0259l\u0259rd\u0259n \u00fcst\u00fcn tutma\u011f\u0131 t\u0259l\u0259b edir. Bu prinsip h\u0259m pe\u015f\u0259kar, h\u0259m d\u0259 h\u0259v\u0259skar s\u0259viyy\u0259d\u0259 t\u0259tbiq oluna bil\u0259r. M\u0259qs\u0259d idman\u0131n h\u0259yat t\u0259rzi kimi q\u0259bul edilm\u0259si v\u0259 onun faydalar\u0131n\u0131n ill\u0259r boyu davam etdirilm\u0259sidir.<\/p>\n<p>Bel\u0259likl\u0259, y\u00fck\u00fcn idar\u0259 edilm\u0259si m\u00fcr\u0259kk\u0259b, lakin idman t\u0259cr\u00fcb\u0259sinin ayr\u0131lmaz hiss\u0259sidir. Onun d\u00fczg\u00fcn t\u0259\u015fkili n\u0259tic\u0259l\u0259rin yax\u015f\u0131la\u015fd\u0131r\u0131lmas\u0131na, z\u0259d\u0259l\u0259rin qar\u015f\u0131s\u0131n\u0131n al\u0131nmas\u0131na v\u0259 idman\u00e7\u0131n\u0131n \u00fcmumi rifah\u0131n\u0131n t\u0259min edilm\u0259sin\u0259 k\u00f6m\u0259k edir.<\/p>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>Idman\u00e7\u0131lar \u00fc\u00e7\u00fcn z\u0259d\u0259 riski v\u0259 y\u00fck idar\u0259\u00e7iliyi \u0259saslar\u0131 Az\u0259rbaycan idman\u00e7\u0131lar\u0131 &#8211; z\u0259d\u0259l\u0259rd\u0259n qorunmaq \u00fc\u00e7\u00fcn y\u00fck\u00fc nec\u0259 idar\u0259 etm\u0259k olar Pe\u015f\u0259kar v\u0259 h\u0259v\u0259skar idman\u00e7\u0131lar \u00fc\u00e7\u00fcn \u0259n b\u00f6y\u00fck probleml\u0259rd\u0259n biri h\u0259ddind\u0259n art\u0131q y\u00fckl\u0259nm\u0259 v\u0259 onun n\u0259tic\u0259sind\u0259 ba\u015f ver\u0259n z\u0259d\u0259l\u0259rdir. Az\u0259rbaycanda futbol, g\u00fcl\u0259\u015f, c\u00fcdo, boks kimi populyar idman n\u00f6vl\u0259ri il\u0259 m\u0259\u015f\u011ful olanlar tez-tez bu \u00e7\u0259tinlikl\u0259rl\u0259 \u00fczl\u0259\u015firl\u0259r. Bu m\u0259qal\u0259d\u0259, [&hellip;]<\/p>","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[1],"tags":[],"_links":{"self":[{"href":"https:\/\/jera-cargo.com\/en\/wp-json\/wp\/v2\/posts\/24749"}],"collection":[{"href":"https:\/\/jera-cargo.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/jera-cargo.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/jera-cargo.com\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/jera-cargo.com\/en\/wp-json\/wp\/v2\/comments?post=24749"}],"version-history":[{"count":1,"href":"https:\/\/jera-cargo.com\/en\/wp-json\/wp\/v2\/posts\/24749\/revisions"}],"predecessor-version":[{"id":24750,"href":"https:\/\/jera-cargo.com\/en\/wp-json\/wp\/v2\/posts\/24749\/revisions\/24750"}],"wp:attachment":[{"href":"https:\/\/jera-cargo.com\/en\/wp-json\/wp\/v2\/media?parent=24749"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/jera-cargo.com\/en\/wp-json\/wp\/v2\/categories?post=24749"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/jera-cargo.com\/en\/wp-json\/wp\/v2\/tags?post=24749"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}